Recipe: Hawaiian rice salad
| Healthy You | Eating Right | Recipes
Tropical side dish.
Step into the flavors of the tropics without leaving your home with this recipe. The fresh herbs go well with the juicy mango and pineapple and it all combines with rice to make a flavorful salad.
Serves 9
Ingredients
Salad ingredients
- 5 green onions, sliced
- 3 cloves garlic
- ½ cup loosely packed fresh cilantro leaf
- ½ cup loosely packed fresh mint leaf
- ½ cup loosely packed fresh parsley
- 1 (13.5-ounce) can coconut milk, about 1 2/3 cups
- 1 ½ cups jasmine/basmati rice
- 1 ½ cups pineapple chunks*
- 1 cup mango chunks
- ¼ - ½ cup chopped nuts, toasted if desired
- ½ cup raisins
- 1 cup chopped peeled cucumber
- 1 cup chopped celery
- *If using canned pineapple reserve the juice for the dressing.
Dressing ingredients
- 1/3 – ½ cup lime juice
- ¼ cup maple syrup or honey
- ¼ cup pineapple juice
- Salt and pepper to taste
Directions
In a food processor or blender, combine ¼ of the sliced green onions, garlic, cilantro, mint, parsley and coconut milk. Add enough water to equal a total of 4 cups of liquid.
Add coconut milk to a saucepan with rice. Bring to a boil, reduce heat and cover. Cook rice for 15-18 minutes or until fully cooked. Remove from heat and let stand covered for 5 minutes. Place rice in a bowl and fluff, and then place in the fridge to chill.
Whisk together lime juice, maple syrup, pineapple juice and salt/pepper to taste to create the dressing. If serving immediately, fold dressing into cooled rice. If not serving right away, keep dressing separate from rice.
When ready to serve, gently fold in remaining green onions, pineapple chunks, mango chunks, nuts, raisins, cucumbers and celery. Other optional ingredients could be added, including shredded carrots or colored bell peppers.
Nutrition Facts (per serving):
300 calories, 5g fat, 35mg sodium, 61g carbohydrates, 4g protein, 3g fiber, 32g total sugar (including 8g added sugar)
Recipes from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.
