Pineapple Fruit and Rice Salad

Gluten Free
Health score
13%
Pineapple Fruit and Rice Salad
20 min.
6
305kcal

Suggestions


Looking for a refreshing and delightful side dish that’s perfect for any occasion? Look no further than our Pineapple Fruit and Rice Salad! This vibrant salad combines the tropical sweetness of pineapple yogurt with the crunch of fresh fruits, creating a harmonious blend of flavors and textures that will tantalize your taste buds.

In just 20 minutes, you can whip up this gluten-free dish that serves six, making it an ideal choice for family gatherings, picnics, or even a light snack. The base of fluffy instant rice provides a satisfying foundation, while the addition of coarsely chopped apples and pears adds a delightful crunch. Seedless grape halves bring a burst of juiciness, and the whipped topping gives the salad a creamy finish that ties everything together beautifully.

Not only is this salad a feast for the eyes with its colorful ingredients, but it also boasts a balanced caloric profile, making it a guilt-free indulgence at only 305 calories per serving. Whether you’re serving it as a starter, a side dish, or a refreshing snack, this Pineapple Fruit and Rice Salad is sure to impress your guests and leave them asking for seconds. Dive into this tropical delight and elevate your meal with a touch of fruity goodness!

Ingredients

  • cup rice instant uncooked
  • 0.5 cup yogurt fat free 99% yoplait® (from two 6-oz containers)
  • 0.3 teaspoon ground cinnamon 
  • cup non-dairy whipped topping frozen thawed ()
  • medium apples unpeeled coarsely chopped
  • medium pears unpeeled coarsely chopped
  • cup cashew pieces seedless

Equipment

  • bowl
  • sieve
  • colander

Directions

  1. Cook rice as directed on package.
  2. Place cooked rice in wire mesh strainer or colander with small holes. Rinse with cold water to chill; drain well.
  3. In large bowl, mix yogurt and cinnamon. Fold in whipped topping. Gently stir in rice and remaining ingredients.

Nutrition Facts

Calories305kcal
Protein9.44%
Fat34.58%
Carbs55.98%

Properties

Glycemic Index
29.86
Glycemic Load
18.9
Inflammation Score
-4
Nutrition Score
9.5221741050482%

Flavonoids

Cyanidin
1.09mg
Peonidin
0.01mg
Catechin
0.47mg
Epigallocatechin
0.25mg
Epicatechin
3.4mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.11mg
Luteolin
0.04mg
Isorhamnetin
0.09mg
Kaempferol
0.04mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:304.78kcal
15.24%
Fat:12.03g
18.5%
Saturated Fat:3.58g
22.4%
Carbohydrates:43.81g
14.6%
Net Carbohydrates:41g
14.91%
Sugar:11.26g
12.51%
Cholesterol:2.9mg
0.97%
Sodium:23.12mg
1.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.39g
14.78%
Manganese:0.73mg
36.58%
Copper:0.58mg
28.78%
Phosphorus:198.55mg
19.85%
Magnesium:77.46mg
19.36%
Selenium:9.72µg
13.88%
Zinc:1.76mg
11.7%
Fiber:2.8g
11.21%
Iron:1.8mg
10.01%
Vitamin K:9.8µg
9.34%
Vitamin B1:0.13mg
8.65%
Vitamin B6:0.17mg
8.52%
Potassium:288.86mg
8.25%
Vitamin B5:0.61mg
6.11%
Calcium:55.49mg
5.55%
Vitamin B2:0.08mg
4.91%
Vitamin B3:0.83mg
4.13%
Vitamin C:2.88mg
3.5%
Folate:12.64µg
3.16%
Vitamin E:0.39mg
2.63%
Vitamin B12:0.1µg
1.68%
Vitamin A:53.51IU
1.07%