Wild Rice Salad with Orange and Fennel

PREP: 15 minutes COOK: 40 minutes MAKES 2 servings

3 tablespoons uncooked wild rice, rinsed and drained

3 tablespoons uncooked regular brown rice

2 cups water

1 large orange

2 teaspoons white wine vinegar

2 teaspoons olive oil

1⁄2 teaspoon honey

1⁄4 teaspoon ground black pepper

1⁄8 teaspoon salt

1 small fennel bulb

2 tablespoons snipped fresh Italian (flat-leaf) parsley

1 In a medium saucepan combine wild rice and brown rice. Stir in the water. Bring to boiling; reduce heat. Simmer, covered, about 40 minutes or until rice mixture is tender. Drain if necessary. Cool to room temperature. Transfer to a medium bowl; set aside.

2 Meanwhile, for dressing, finely shred 1⁄2 teaspoon orange peel; set aside. Peel orange. Section orange over a small bowl to catch juices; set sections aside. Add the reserved 1⁄2 teaspoon orange peel, vinegar, oil, honey, pepper, and salt to juices in bowl, whisking until combined.

3 For fennel, cut off and discard stalks, including feathery leaves. Remove wilted outer layer; cut off a thin slice from base. Wash; cut fennel lengthwise into quarters and remove the core. Thinly slice the fennel. Measure 1⁄2 cup.

4 Add orange sections, fennel, and parsley to rice mixture; stir to combine. Drizzle dressing over rice mixture; toss gently to coat.

PER SERVING: 225 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 162 mg sodium, 41 g carb., 5 g fiber, 5 g pro.


Enjoy foods high in vitamin C, such as oranges and other citrus fruits, with meals to improve iron absorption.