Apple Rice Salad with Sunflower Seeds

Name: Apple Rice Salad with Sunflower Seeds
Prep time: 25 min
Total time: 25 min
Yield: 6 servings.
Ingredients: 3 cups cooked long grain rice, cooled; 1 medium apple, chopped; 1/2 cup chopped sweet red pepper; 1/2 cup chopped carrot; 1/3 cup unsalted sunflower kernels; 1/3 cup finely chopped sweet onion; 5 pitted dates, chopped; 2 tablespoons minced fresh parsley; DRESSING:; 1/3 cup apple cider or juice; 1 tablespoon lemon juice; 1 tablespoon olive oil; 1 teaspoon salt-free seasoning blend; 1/2 teaspoon salt; 1/4 teaspoon pepper

The possibilities for this salad are endless! Try wild or brown rice instead of white; scallions instead of sweet onions; or a four-ounce jar of pimentos instead of red bell pepper. —Diann Mayer, Austin, Texas

Ingredients

3 cups cooked long grain rice, cooled
1 medium apple, chopped
1/2 cup chopped sweet red pepper
1/2 cup chopped carrot
1/3 cup unsalted sunflower kernels
1/3 cup finely chopped sweet onion
5 pitted dates, chopped
2 tablespoons minced fresh parsley
DRESSING:
1/3 cup apple cider or juice
1 tablespoon lemon juice
1 tablespoon olive oil
1 teaspoon salt-free seasoning blend
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

In a large bowl, combine the first eight ingredients. In a small bowl, whisk dressing ingredients until blended. Pour over salad and toss to coat.

Nutrition Facts

3/4 cup: 215 calories, 6g fat (1g saturated fat), 0 cholesterol, 208mg sodium, 37g carbohydrate (10g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.