Recipe: Create-Your-Own Whole-Grain Salad

Create-Your-Own Whole-Grain Salad
From the American Institute for Cancer Research

1/2 box (14 oz.) quick-cooking brown rice, or 3 cups cooked brown rice, or whole-grain pasta, couscous, bulgur, or quinoa
1/2 yellow or orange bell pepper, cut in bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces (optional)
1/4 cup chopped radish
2 scallions (1/4 cup), green and white parts, or 1/4 cup chopped red or Bermuda onion
1/4 cup finely chopped dried fruit, like apricots, raisins, dates, figs, currants
2 Tbsp. toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
3-4 oz. diced low-fat mozzarella cheese
Juice of 1 lime
1 1/2-2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped fresh (or 2 tsp.dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) fresh mint, cilantro, or chervil
Salt and freshly ground pepper to taste, if desired

Cook rice or other whole grain according to package directions. (If using quinoa, rinse well before cooking to ensure bitter-tasting coating is removed.) Let cooked grains cool completely before adding to salad.

Meanwhile, in a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts (or seeds) and cheese. Mix lightly with fork. Season to taste with salt and pepper, as desired.

When cooked grain is cool, fluff with fork and season to taste with salt and pepper, as desired. Add to bowl of salad ingredients, mixing lightly with fork.

Into small container with tight-fitting lid, pour juice, oil and herbs. Seal tightly and shake well until combined. Add to salad and mix to combine with fork.

Serve or pack into plastic containers. Refrigerated, leftovers will keep about 2 days.

Makes about 4 cups or 3 servings.

Per serving: 428 calories, 16 g. fat (5 g. saturated fat), 57 g. carbohydrate, 14 g. protein, 6 g. dietary fiber, 156 mg. sodium.