California Walnut, Turkey and Rice Salad

Preparation:  15 min. Cooking: 0 min. Total: 15 min.
Recipe photo
  • 3 Cup cooked brown rice
  • 2 Cup cooked turkey , white meat, diced
  • 1/2 Cup celery , diagonally sliced
  • 4 Tbsp pineapple chunks , drained
  • 4 Tbsp canned mandarin oranges , drained
  • 4 Tbsp water chestnuts , drained and thinly sliced
  • 4 Tbsp scallions , thinly sliced
  • 4 Tbsp chopped walnuts
  • 4 Fl Oz lowfat lemon yogurt
  • 4 Fl Oz light mayonnaise
  • 1 tsp lemon rind , grated
  • 1/2 tsp curry powder
  • 1 1/2 Cup lettuce , try romaine, spinach, Boston or mache
Combine the first 8 ingredients in a large bowl. Whisk together next 4 ingredients. Add the dressing to the salad mixture and toss to coat. Cover and refrigerate. To serve, spoon 1 whole cup dry volume of salad over 1 whole cup dry volume of the lettuce leaves.

Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes.
Calories
320 Cal
Fat
13 g
Carbs
34 g
Protein
18 g
Fiber
3 g
Sugar
7.7 g
Cholesterol
43 mg
Sodium
190 mg


Nutrients

Fiber     3 g
Fat     13 g
Sugar     7.7 g
Carbs     34 g
Protein     18 g
Calories     320 Cal

Fats

Fat, Poly     6.9 g
Fat, Mono     2.9 g
Fat, Sat     2.4 g
Fat, Trans     0 g
Fat, Percent     37 %

Vitamins

Vitamin, K     32 mcg     26 %
Vitamin, A     910 IU     30 %
Vitamin, B12     0.3 mcg     11 %
Niacin     4.1 mg     26 %
Riboflavin     0.2 mg     13 %
Vitamin, C     8.6 mg     9.6 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.4 mg     27 %
Vitamin, E     1 mg     6.5 %
Panto, Acid     1 mg     21 %
Choline     48 mg     8.7 %
Thiamin     0.2 mg     16 %

Minerals

Calcium     75 mcg     7.5 %
Phosphorus     230 mg     33 %
Magnesium     73 mg     17 %
Copper     0.3 mcg     30 %
Fluoride     2.3 mcg     57 %
Zinc     2.5 mg     23 %
Cholesterol     43 mg     0.8 %
Sodium     190 mg     13 %
Selenium     19 mcg     34 %
Manganese     1.4 mg     20 %
Potassium     390 mg     8.4 %
Iron     1.9 mg     24 %