Healthy Recipe of the Week

The official start of summer is right around the corner, and picnics in the park, sunset cruises on the lake, and backyard barbecues have kicked off!

Here is a quick summer salad recipe to post  on the ‘fridge!

 Ingredients

• 1/4 cup Red Onion (diced)
• 3 tablespoons Rice Vinegar 
• 1/2 teaspoon Brown Sugar
• 2 cups Brown Rice (cooked and cooled)
• 1 teaspoon Grapeseed Oil (*may substitute with other neutral-tasting oil)
• 1 cup Mango (diced)
• 1 cup Cucumber (diced)
• 15 sprigs Cilantro (chopped)
• 2 sprigs Mint (chopped)
• 1 Red Fresco Chili (minced) (*optional)
• 1 Green Serrano Chili (thinly sliced)
• 1/4 cup Peanuts (roasted, unsalted, and chopped)
• 1/2 teaspoon Kosher Salt

Directions

In a small bowl, combine the red onion, rice vinegar, brown sugar. Let sit  for ten (10) minutes to lightly pickle, then drain.

In a large bowl, toss the brown rice with the grapeseed oil until coated. Toss with the pickled red onion with the mango, cucumber, cilantro, mint, chili peppers, and peanuts. Season with the salt.

Yields: 4 servings 

Nutritional Information

Per Serving (3/4 cup): Calories 230 | Total Fat 7g | Saturated Fat 1g | Carbohydrates 39g | Fiber 4g | Total Sugar 9g | Added Sugar 1g | Protein 6g | Sodium 250mg

 

 

 

 

Reference

Chef Kate. (2023 June). The healthy cook: Picnic anytime. Nutrition Action. P. 12.