Warm Winter Walnut Salad

Preparation facts

Yield: 4 servings

Ingredients

Salad:

2 cups (480mL) water

1 cup (200g) bulgur (cracked wheat) or long-grain white rice

1 tsp (6g) salt

1 1-pound (455g) bag mixed frozen vegetables such as broccoli, corn and red peppers

2 Tbs (30mL) lemon juice

1/2 cup (60g) chopped California walnuts

1/2 cup (90g) chopped green onions

3 Tbs (8g) chopped fresh parsley or chives

Freshly ground pepper

4 cups (230g) shredded iceberg lettuce (half a head)

Dressing:

1 cup (240g) nonfat yoghurt

1 Tbs (15mL) lemon juice

1 Tbs (3g) chopped fresh parsley or chives

Directions

In a large saucepan, bring the water and salt to a boil over high heat. Add the bulgur or rice and vegetables and stir to combine. When the mixture returns to a boil, reduce the heat to low, then cover the pan and simmer for 15 minutes. Set aside off heat, still covered, for 5 minutes.

Using a fork, scrape the mixture into a large bowl. Add the lemon juice, walnuts, onions and parsley and combine by stirring and tossing with a fork. Season with pepper to taste. Spread the lettuce around the rim of a large platter.

To make the dressing, stir together the yoghurt, lemon juice and parsley in a small bowl.

Mound the salad in the centre of the lettuce and spoon some of the dressing over the salad. Pass the remaining dressing at the table.

Recipe by Diana Torrey/Torrey Food Communications, courtesy of California Walnuts

Nutrition facts

Serving Size 1 serving

Calories 340

Calories from Fat 98 (29%)

% Daily Value*

18%Total Fat 12g

9%Saturated Fat 1.7g

Polyunsaturated Fat 7.4g

Monounsaturated Fat 1.4g

1%Cholesterol 4mg

29%Sodium 695mg

21%Potassium 745mg

17%Total Carbohydrate 51g

52%Dietary Fiber 13g

Sugars 1g

Sugar Alcohols 0g

29%Protein 14g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.