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Blueberry-Nut Wild Rice Salad Recipe

Looking for an easy Blueberry-Nut Wild Rice Salad recipe? Learn how to make Blueberry-Nut Wild Rice Salad using healthy ingredients.


Submitted by gaplatt

Makes 4 servings



Filling energy packed dinner salad recipe adapted from www.cookthink.com

Recipe Ingredients for Blueberry-Nut Wild Rice Salad

1/2 cup pecans, chopped and toasted
2 cups blueberries, washed and drained
1 teaspoon fresh tarragon, chopped
3/4 cup wild and long grain brown rice, cooked and cooled (should yield 1 1/2 cups)
1 1/2 cup cooked chicken breast, sliced or cubed
1 cup arugula or endive
1 cup fresh baby spinach
4 clementines, peeled and segmented
1/2 cup orange juice
2 tablespoons champagne vinegar or white wine vinegar
2 tablespoon chopped flat-leaf parsley
1 teaspoon chopped thyme
1 tablespoon walnut oil (optional)

Recipe Directions for Blueberry-Nut Wild Rice Salad

  1. For the salad: Preheat the oven to 350F.

  2. Place nuts on a rimmed baking sheet and bake for 5 to 7 minutes, until lightly toasted. Set aside to cool.

  3. In a large bowl, combine the blueberries, sugar, tarragon and salt and pepper to taste, and stir to combine. Let stand 15 minutes. Add the rice, chicken or turkey and the toasted walnuts.

  4. For the salad dressing: In a small bowl, whisk together the orange juice, vinegar, parsley, thyme and the walnut oil, if desired. Pour over the blueberry-rice mixture and toss to combine. Adjust seasonings.

  5. To serve, divide the lettuce, spinach, and orange segments among individual plates. Top each with some of the blueberry salad mixture. Serve at room temperature.

Categories

Salads

Nutrition Facts
Serving Size 279.9g
Amount Per Serving
Calories
321
Calories from Fat
121
% Daily Value*
Total Fat
13.4g
21%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
48mg
16%
Sodium
346mg
14%
Potassium
540mg
15%
Total Carbohydrates
31.9g
11%
Dietary Fiber
5.1g
20%
Sugars
17.5g
Protein
22.9g
Vitamin A 22% Vitamin C 107%
Calcium 7% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in manganese
  • High in niacin
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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