Friday recipe: wild rice salad

When my family hosted a Japanese high school student recently, we had a great time introducing her to American foods she came to love, most notably Sunchips, Cinnabon cereal and peanut M&Ms. (I promise we fed her lots of healthy foods, too.) In turn, she introduced us to dried seaweed, miso soup and delicious soba noodles with soba sauce, all of which can be found at local Asian markets.

We also ate more rice during our student’s visit. That led me to try wild rice, a grain that’s low in fat, calories and sodium compared to other cereals, and high in protein, complex carbohydrates and vitamins. While delicious on its own, wild rice is a tasty component of this salad – a real treat for your taste buds.

Wild Rice Salad

  • 1½ cups uncooked rice
  • 1 chicken breast, cooked and cubed
  • 4 green onions
  • ½ cup red bell pepper
  • 1 avocado, chunked
  • ½ cup pecans
  • ½ cup walnuts


  • 2-3 cloves garlic, crushed
  • 1½ tablespoon Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon sugar
  • ½ teaspoon pepper
  • ¼ cup oil
  • 1/3 cup vinegar
  • 1 tablespoon lemon juice

Prepare rice according to package directions; cool. Combine rice with other salad ingredients. In a separate bowl, whisk together dressing ingredients. Pour over salad mixture and stir gently to combine.

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