Sweet Potato-Wild Rice Salad

Sweet Potato-Wild Rice SaladRecipe
Randy Mayor


6 servings (serving size: 2/3 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 217
Caloriesfromfat 13 %
Fat 3.1 g
Satfat 0.4 g
Monofat 2 g
Polyfat 0.5 g
Protein 6.7 g
Carbohydrate 41.8 g
Fiber 3.3 g
Cholesterol 0.0 mg
Iron 1 mg
Sodium 249 mg
Calcium 25 mg


3 cups fat-free, less-sodium chicken broth
1 cup uncooked wild rice
2 cups (1/2-inch) cubed peeled sweet potato
1 tablespoon plus 1/2 teaspoon olive oil, divided
1/3 cup diced Red Delicious apple
1/4 cup thawed orange juice concentrate, undiluted
1/4 cup chopped green onions
1/4 cup raisins
mint springs(optional)


Bring the chicken broth to a boil in a medium saucepan. Add rice; cover, reduce heat, and simmer 45 minutes or until liquid is absorbed.

Preheat oven to 400°.

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. Bake at 400° for 30 minutes, turning once.

Combine diced apples with orange juice concentrate in a small bowl. Drain, reserving concentrate. Combine 1 tablespoon oil and reserved concentrate; stir well with a whisk.

Combine rice, concentrate mixture, apples, green onions, and raisins; gently stir in potato. Cover and chill 1 hour. Garnish with mint sprigs, if desired.