Search This Blog

Friday, June 3, 2016

Autumn Bounty Salad

This salad boasts fall's most nutritious colours: orange squash, red cranberries, green rapini and brown rice. Put all these colours together for a salad packed with vitamin C, antioxidants and calcium.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: October 2013
Prep time 25 minutes
Total time 1-1/4 hours
Portion size 4 to 6 servings


4 cups (900 g) cubed (1/2 inch/1 cm) peeled butternut squashes
2 tsp (10 mL) olive oil
Pinch each salt and pepper
3/4 cup (175 mL) brown rice
3/4 cup (175 mL) wild rice
8 cups (2 L) packed trimmed rapini, (1 large bunch)
1 cup (112 g) pecans, toasted and coarsely chopped
1/2 cup (125 mL) dried cranberries, chopped

1/4 cup (60 mL) white balsamic vinegar, or white wine vinegar
3 tbsp (45 mL) olive oil
1 tsp (5 mL) Dijon mustard
1 small clove garlic, minced


Pinch each salt and pepper On baking sheet, toss together squash, oil, salt and pepper. Roast in 400 F (200 C) oven, stirring once, until tender and browned, about 35 minutes. Let cool.

Meanwhile, in large saucepan of boiling water, cook brown and wild rice until tender, about 30 minutes. Drain and rinse under cold water.

Meanwhile, in large pot of boiling salted water, cook rapini just until tender, about 3 minutes; drain. Plunge into ice water; drain again. Chop rapini into 1/2-inch (1 cm) pieces.

In large bowl, mix together squash, rice, rapini, pecans and cranberries.

Dressing: Whisk together vinegar, oil, mustard, garlic, salt and pepper. Pour over salad and stir to coat.

Make-ahead: Cover and refrigerate for up to 2 days.

Nutritional Information per each of 6 servings: about
cal 453 pro 10g total fat 23g sat. fat 3g 
carb 58g dietary fibre 8g sugar 12g chol 0mg 
sodium 193mg potassium 627mg   
calcium 13 iron 25 vit A 132 vit C 43 
folate 40

No comments:

Post a Comment