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RECIPE: Curried Walnut Rice Salad....Ovo (Mayo)...Lo Fat

Posted by
Healthy Eatin' Recipes
(phiddus@hotmail.com) on
Tue, Jan 30, 01 at 20:15

CURRIED WALNUT RICE SALAD
Adapted from “Light & Tasty” Magazine

Diabetic Exchanges
Serves: 10

1-3/4 c. brown rice, cooked and cooled
1 medium cucumber, diced
1/2 c. chopped onion
1 large carrot, shredded
1 T. minced fresh parsley
3 T. fat-free mayonnaise
2 T. canola oil
1 T. lemon juice
2 tsp. honey
1 tsp. curry powder
2 garlic cloves, minced
1/4 tsp. pepper
1/2 c. chopped walnuts, toasted
4 medium tomatoes, cut into wedges

In a large bowl, combine the first 5 ingredients. In another bowl, whisk the next 7 ingredients; stir into rice mixture. Just before serving, stir in walnuts. Garnish with tomatoes.

Nutritional Analysis: One 3/4-cup serving equals: 198 calories…7 gm fat (1 gm saturated)…0 cholesterol….40 mg sodium…31 gm carbohydrate…3 gm fiber…4 gm protein ++++ Exchanges: 2 starch…1 vegetable…1 fat


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