Frank's Recipes! Diabetic Low Fat Wild Rice Waldorf Salad

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Diabetic Low Fat Wild Rice Waldorf Salad

2/3 cup wild rice
2 1/2 cups hot water
1 cup brown rice, preferably long grain
1 large tart apple, Crispen, G. Smith
3 tablespoons fresh lemon juice
1 bell pepper any color, seeded and diced
1 cup diced celery
1/2 cup minced red onion
1/2 cup currants, or raisins
1/4 cup toasted almonds, chopped or slivered or walnuts

Dressing:
1/2 cup orange juice
1 tablespoon pure maple syrup, or honey
1 teaspoon ground coriander
1/2 teaspoon ground cardamom
1 tablespoon canola oil or other vegetable oil

In a saucepan with a tight fitting lid, soak the wild rice in 1 cup of the hot water for 30 minutes. Add the remaining 1 1/2 cups of water, bring to a boil, then lower to a simmer, cover and cook for about 45 minutes, until the rice is tender.

When the rice has cooked for about 30 minutes, dice the apple and toss with the lemon juice in a large bowl. Add the peppers, celery, red onions currants or raisins, and almonds or walnuts and set aside. Whisk together all of the dressing ingredients. Add the cooked rice and the dressing to the bowl and toss well to combine.

Makes 6 servings.

Per serving:
310 Calories; 7g Fat (18% calories from fat); 7g Protein; 58g Carbohydrate; 0mg Cholesterol; 26mg Sodium

Food Exchanges:
2 1/2 Starch/Bread; 1/2 Vegetable; 1 Fruit; 1 Fat