Recipe: Whole-Grain Salad

Whole-Grain Salad
Source: American Institute for Cancer Research

The following meal-in-a-salad contains a healthful balance of whole grains, vegetables, fruits and protein. It also provides an interesting variety of textures, colors and seasonings - a perfect dish for any summer picnic.

3 cups cooked (and cooled) 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
2 Tbsp. toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
3 to 4 oz. diced low-fat mozzarella cheese
Salt and freshly ground black pepper to taste, if desired
Juice of 1 lime
1 1/2 to 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 apricots, raisins, dates, figs, currants

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.

Fluff cooled grain with a fork and season to taste with salt and pepper. Add to the bowl of salad ingredients, mixing it in lightly with fork.

Into a small container with a tight-fitting lid, pour the juice, oil and herbs. Cover and shake well until combined. Drizzle over the salad and mix in lightly with a fork.

Serve or refrigerate, covered, up to 2 days.

Makes about 4 servings

Per serving: 328 calories, 13 g. total fat (3 g. saturated fat), 44 g. carbohydrate, 10 g. protein, 4 g. dietary fiber, 112 mg. sodium.