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Three-Grain Summer-Vegetable Salad

Yield 9 servings (serving size: 1 cup).
Quinoa (KEEN-wah) is not only high in fiber but also higher in protein than any other grain. Millet, usually found in health-food stores, is a tiny, delicate grain that is also rich in protein.

Ingredients

  • Cooking spray
  • 1/4 cup minced fresh onion
  • 1 cup uncooked basmati rice
  • 1/2 cup uncooked millet
  • 1/2 cup uncooked quinoa
  • 2 cups water
  • 1 cup apple juice
  • 1 (3-inch) cinnamon stick
  • 1 cup diced peeled Granny Smith apple (about 1 pound)
  • 1/2 cup raisins
  • 1/2 cup sliced green onions
  • 1/2 cup chopped red bell pepper
  • 1/3 cup light mayonnaise
  • 1/4 cup minced fresh cilantro
  • 2 tablespoons lemon juice
  • 2 teaspoons curry powder
  • 1/2 teaspoon salt

Nutrition Information

  • calories 212
  • caloriesfromfat 15 %
  • fat 3.6 g
  • satfat 0.5 g
  • monofat 1 g
  • polyfat 1.7 g
  • protein 4.2 g
  • carbohydrate 42.5 g
  • fiber 2.9 g
  • cholesterol 3 mg
  • iron 3 mg
  • sodium 207 mg
  • calcium 30 mg

How to Make It

  1. Place a 6-quart pressure cooker coated with cooking spray over medium-high heat until hot. Add onion, and saute 1 minute. Add rice, millet, and quinoa, and saute 30 seconds. Stir in water, apple juice, and cinnamon stick. Close lid securely, and bring to high pressure over medium-high heat (about 4 minutes). Adjust heat to low or level needed to maintain high pressure, and cook 5 minutes. Remove from heat, and place pressure cooker under cold running water. Let stand 7 minutes, and remove lid. Discard cinnamon stick; fluff mixture with a fork. Spoon mixture into a large bowl; cool 5 minutes.

  2. Stir in the diced apple and remaining ingredients. Serve the salad chilled or at room temperature.