Kiwifruit Rice Salad

Gluten Free
Health score
22%
Kiwifruit Rice Salad
80 min.
4
470kcal

Suggestions

Ingredients

  • cup brown rice 
  • tablespoons butter 
  • 0.3 cup cashew pieces 
  • 0.5 cup celery chopped
  • ounces ham julienned cooked
  • 0.5 teaspoon curry powder 
  • 0.5 cup mushrooms fresh coarsely chopped
  •  kiwi fruit peeled chopped
  •  kiwis peeled sliced
  • teaspoon juice of lime fresh
  • 0.5 teaspoon lime zest 
  • 0.3 cup onion chopped
  • cup yogurt plain
  • ounces swiss cheese cubed
  • 2.3 cups water 
  • teaspoon sugar white

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine water and rice in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer for 45 to 50 minutes. Cool.
  2. Heat butter in a skillet over medium heat. Cook onion and celery in butter until tender, stirring frequently. Season with curry powder, and continue cooking for one minute.
  3. In a large bowl, mix together yogurt, lime juice, lime zest, and sugar. Stir in rice, onion and celery mixture, chopped kiwi, ham, cheese, nuts, and mushrooms. Arrange sliced kiwi over salad.

Nutrition Facts

Calories470kcal
Protein15.22%
Fat38.79%
Carbs45.99%

Properties

Glycemic Index
120.84
Glycemic Load
26.65
Inflammation Score
-7
Nutrition Score
25.601304398931%

Flavonoids

Epicatechin
0.18mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.03mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.36mg
Luteolin
0.64mg
Isorhamnetin
0.5mg
Kaempferol
0.8mg
Quercetin
2.11mg

Nutrients percent of daily need

Calories:469.94kcal
23.5%
Fat:20.62g
31.72%
Saturated Fat:9.08g
56.73%
Carbohydrates:55.02g
18.34%
Net Carbohydrates:50.41g
18.33%
Sugar:11.49g
12.77%
Cholesterol:56.89mg
18.96%
Sodium:451.37mg
19.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.2g
36.41%
Manganese:2.08mg
104.09%
Vitamin C:59.81mg
72.49%
Phosphorus:453.71mg
45.37%
Vitamin K:35.98µg
34.27%
Magnesium:133.91mg
33.48%
Vitamin B1:0.45mg
29.87%
Copper:0.57mg
28.69%
Calcium:260.35mg
26.04%
Vitamin B6:0.47mg
23.39%
Zinc:3.42mg
22.78%
Selenium:14.84µg
21.2%
Vitamin B3:3.97mg
19.87%
Fiber:4.6g
18.42%
Vitamin B12:1.07µg
17.85%
Vitamin B2:0.3mg
17.81%
Potassium:610.91mg
17.45%
Vitamin B5:1.71mg
17.06%
Iron:2.21mg
12.29%
Folate:45.57µg
11.39%
Vitamin A:472.7IU
9.45%
Vitamin E:1.36mg
9.09%
Source:Allrecipes