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Randy Mayor Photo by: Randy Mayor

Sweet Potato-Wild Rice Salad

Cooking Light APRIL 2000

  • Yield: 6 servings (serving size: 2/3 cup)

Ingredients

  • 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)

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 217
  • Calories from fat: 13%
  • Fat: 3.1g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.5g
  • Protein: 6.7g
  • Carbohydrate: 41.8g
  • Fiber: 3.3g
  • Cholesterol: 0.0mg
  • Iron: 1mg
  • Sodium: 249mg
  • Calcium: 25mg
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Sweet Potato-Wild Rice Salad Recipe

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