Sweet Potato-Wild Rice Salad

Vegetarian
Gluten Free
Dairy Free
Health score
34%
Sweet Potato-Wild Rice Salad
45 min.
6
199kcal

Suggestions

Ingredients

  • cups less-sodium chicken broth fat-free
  • 0.3 cup green onions chopped
  • tablespoon olive oil divided
  • 0.3 cup orange juice concentrate undiluted thawed
  • 0.3 cup raisins 
  • 0.3 cup delicious apple diced red
  • cups sweet potatoes and into cubed peeled ()
  • cup rice wild uncooked

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. Bring the chicken broth to a boil in a medium saucepan.
  2. Add rice; cover, reduce heat, and simmer 45 minutes or until liquid is absorbed.
  3. Preheat oven to 40
  4. Combine the sweet potato and 1/2 teaspoon oil in a bowl, tossing well to coat. Arrange sweet potato in a single layer on a jelly-roll pan.
  5. Bake at 400 for 30 minutes, turning once.
  6. Combine diced apples with orange juice concentrate in a small bowl.
  7. Drain, reserving concentrate.
  8. Combine 1 tablespoon oil and reserved concentrate; stir well with a whisk.
  9. Combine rice, concentrate mixture, apples, green onions, and raisins; gently stir in potato. Cover and chill 1 hour.
  10. Garnish with mint sprigs, if desired.

Nutrition Facts

Calories199kcal
Protein11.19%
Fat12.74%
Carbs76.07%

Properties

Glycemic Index
39.47
Glycemic Load
17.52
Inflammation Score
-10
Nutrition Score
14.530434805414%

Flavonoids

Cyanidin
0.11mg
Catechin
0.09mg
Epigallocatechin
0.02mg
Epicatechin
0.52mg
Epigallocatechin 3-gallate
0.01mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:198.83kcal
9.94%
Fat:2.92g
4.49%
Saturated Fat:0.39g
2.45%
Carbohydrates:39.22g
13.07%
Net Carbohydrates:35.44g
12.89%
Sugar:7.02g
7.8%
Cholesterol:0mg
0%
Sodium:493.77mg
21.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.77g
11.53%
Vitamin A:6384.78IU
127.7%
Manganese:0.51mg
25.61%
Vitamin C:19.65mg
23.82%
Magnesium:66.55mg
16.64%
Phosphorus:162.84mg
16.28%
Fiber:3.79g
15.15%
Vitamin B3:2.9mg
14.5%
Vitamin B6:0.26mg
13.02%
Copper:0.26mg
12.94%
Potassium:440.55mg
12.59%
Zinc:1.79mg
11.96%
Vitamin K:11.53µg
10.99%
Folate:43.51µg
10.88%
Vitamin B2:0.16mg
9.27%
Vitamin B5:0.85mg
8.54%
Vitamin B1:0.12mg
7.73%
Iron:1.23mg
6.84%
Vitamin E:0.78mg
5.18%
Selenium:3.62µg
5.17%
Vitamin B12:0.23µg
3.78%
Calcium:33.07mg
3.31%
Source:My Recipes