Recipe: Wild Rice and Corn Salad

Wild Rice and Corn Salad
From the American Institute for Cancer Research
Makes 8 servings

Wild rice isn't really rice at all, but a long-grain marsh grass native to the upper Great Lakes region of the country. Each fall, it is harvested by Native Americans, by hand, from canoes. There has been an increase in cultivated wild rice that is mechanically harvested, parched and hulled. It is less expensive and more mild flavored.

In addition to adding fiber to the diet, wild rice contains the phytochemical called phytic acid, which, in lab and animal studies, appears to slow formation of cancers as well as help control blood sugar, cholesterol and triglycerides.

Wild rice takes 45 minutes to an hour to cook. It should always be made al dente. Overcooked wild rice gets mushy and tastes watery.

The bold flavor makes it easy to stretch wild rice, as in this salad where it is mixed with vegetables and nuts.

2 cups cooked wild rice
3/4 cup corn kernels (see note)
2 whole scallions, sliced
1/4-1/2 cup (according to taste) finely chopped mint
3 Tbsp. chopped walnuts
2 Tbsp. chopped red onion
1 Tbsp. rice vinegar
1 Tbsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
In a large bowl, combine wild rice, corn, scallions, mint, nuts and onion. In a small bowl, whisk together the vinegar and oil, then add to rice mixture. Toss to combine. Season to taste with salt and pepper. If possible, cover and let stand 30 minutes before serving to allow flavors to develop. Keeps 24 hours if tightly covered and refrigerated.

Note: For the corn, cut the kernels off 1 ear of cooked corn or use defrosted frozen or canned corn. Yellow and white corn are equally good.

Per serving: 94 calories, 4 g. total fat (less than 1 g. saturated fat), 14 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 3 mg. sodium.