Creamy Rice and Vegetable Salad

Preparation:  10 min. Cooking: 35 min. Total: 45 min.
Recipe photo
  • 1 Cup chicken stock
  • 1 Cup water
  • 7/8 pinch salt
  • 1 Cup long-grain white rice
  • 6 Fl Oz plain lowfat yogurt
  • 2 Tbsp mayonnaise type salad dressing
  • 4 Tbsp green bell pepper , seeded and chopped
  • 4 Tbsp scallions , trimmed and chopped
  • 1/2 Cup carrots, grated
Combine stock, water, and salt to taste in a heavy saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. While rice is cooking, combine remaining ingredients in a bowl. Set aside to cool in refrigerator. When rice is done, allow to cool. Add vegetable mixture to rice and toss.
Calories
130 Cal
Fat
3.7 g
Carbs
19 g
Protein
5.1 g
Fiber
1 g
Sugar
4.9 g
Cholesterol
4.7 mg
Sodium
370 mg


Nutrients

Fiber     1 g
Fat     3.7 g
Sugar     4.9 g
Carbs     19 g
Protein     5.1 g
Calories     130 Cal

Fats

Fat, Poly     1.5 g
Fat, Mono     1 g
Fat, Sat     1 g
Fat, Trans     0 g
Fat, Percent     26 %

Vitamins

Vitamin, K     19 mcg     16 %
Vitamin, A     3400 IU     110 %
Vitamin, B12     0.3 mcg     14 %
Niacin     1.7 mg     10 %
Riboflavin     0.1 mg     11 %
Vitamin, C     6.9 mg     7.6 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.1 mg     7.1 %
Vitamin, E     0.5 mg     3 %
Panto, Acid     0.5 mg     10 %
Choline     14 mg     2.6 %
Thiamin     0.1 mg     9 %

Minerals

Calcium     100 mcg     10 %
Phosphorus     110 mg     16 %
Magnesium     18 mg     4.2 %
Copper     0.1 mcg     9.3 %
Fluoride     110 mcg     2800 %
Zinc     0.8 mg     6.9 %
Cholesterol     4.7 mg     0.3 %
Sodium     370 mg     24 %
Selenium     4.8 mcg     8.7 %
Manganese     0.3 mg     4.3 %
Potassium     250 mg     5.3 %
Iron     0.8 mg     10 %