Yoghurt Rice Salad
- 8 Servings
- 170 Calories per Serving
A fun new way to eat your fruit and veggies! The ginger and red pepper give it a nice zing.
Ingredient List
- 1 cup uncooked basmati or long-grain white rice
- 1/4 teaspoon crushed red pepper flakes
- 1 medium cucumber, peeled if desired and coarsely chopped
- 1 medium zucchini, coarsely chopped
- 1 Granny Smith apple, cut into 1-inch pieces
- 1/2 cup thinly sliced red onion
- 1 teaspoon vegetable oil
- 2 cups Mountain High® original or lowfat plain yoghurt
- 1 teaspoon finely chopped gingerroot
- 1 tablespoon honey
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1 cup shredded carrots
Preparation
- Cook rice according to package directions, adding red pepper flakes with the rice. Transfer to a large bowl and let cool completely. Stir in cucumber, zucchini, apple, and onion.
- In a small bowl, stir yoghurt, gingerroot, honey, salt and pepper. Add to rice mixture and stir gently to combine. Add shredded carrots, tossing gently to combine. 
- Cover and chill 1 to 2 hours to blend flavors. Cover and refrigerate any leftover salad.
Servings: 8
Serving size: 1 Serving
Amount per serving (Calories ): 170
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 2 1/2g | 4% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | % Value not available |
| Monounsaturated Fat | 0g | % Value not available |
| Polyunsaturated Fat | 0g | % Value not available |
| Cholesterol | 10mg | 3% |
| Sodium | 200mg | 8% |
| Total Carbohydrate | 33g | 11% |
| Dietary Fiber | 2g | 9% |
| Soluble Fiber | 0g | % Value not available |
| Insoluble Fiber | 2g | % Value not available |
| Sugars | 10g | % Value not available |
| Protein | 4g | % Value not available |
| Potassium | 340mg | 10% |
| Vitamin A | Value not available | 50% |
| Vitamin C | Value not available | 15% |
| Calcium | Value not available | 10% |
| Iron | Value not available | 4% |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Thiamin | Value not available | 4% |
| Riboflavin | Value not available | 4% |
| Niacin | Value not available | 2% |
| Vitamin B6 | Value not available | 8% |
| Folic Acid | Value not available | 4% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 4% |
| Phosphorus | Value not available | 4% |
| Magnesium | Value not available | 6% |
| Zinc | Value not available | 4% |
| Selenium | Value not available | 8% |
| Copper | Value not available | 4% |
| Manganese | Value not available | 20% |
| Omega-3 | 0g | % Value not available |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||