Brown Rice Waldorf Salad

Brown Rice Waldorf Salad Recipe - Delicious and Nutritious

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 6

Introduction

History

The Waldorf salad was first created in the late 1800s at the Waldorf-Astoria Hotel in New York City. Originally made with only apples, celery, and mayonnaise, the recipe has evolved over the years to include a variety of ingredients such as nuts, raisins, and yogurt. This version of the Waldorf salad with brown rice and grilled chicken is a more substantial and satisfying meal option.

Ingredients

0.75 cup vanilla low-fat yogurt
0.5 cup reduced-calorie mayonnaise
0.25 tsp salt
0.25 tsp ground cinnamon
3 cup cooked brown rice, cooled
2 medium tart apples, cored and diced
1.25 cup coarsely chopped celery
1 medium carrot, diced
0.75 cup chopped walnuts
0.75 cup raisins
6 boneless, skinless chicken breast halves, grilled or broiled
Assorted fresh fruit for garnish (optional)

How to prepare

In a large bowl, blend together yogurt, mayonnaise, salt, and cinnamon. Add rice, apples, celery, carrot, walnuts, and raisins; mix well. Serve with grilled chicken breasts. Garnish with fresh fruit.

Variations

Substitute quinoa or farro for the brown rice for a different flavor and texture.
Add diced chicken or turkey bacon for an extra protein boost.
Mix in dried cranberries or chopped dried apricots for a sweet and tangy twist.

Cooking Tips & Tricks

Be sure to cook the brown rice according to package instructions and allow it to cool completely before adding it to the salad.

- Grilling or broiling the chicken breasts adds a delicious smoky flavor to the dish.

- For added crunch, toast the walnuts in a dry skillet over medium heat for a few minutes before adding them to the salad.

Serving Suggestions

Serve Brown Rice Waldorf Salad as a main dish for lunch or dinner. This dish pairs well with a side of mixed greens or a light soup for a complete and satisfying meal.

Cooking Techniques

Grilling or broiling the chicken breasts adds a delicious smoky flavor to the dish. Be sure to cook the chicken until it reaches an internal temperature of 165°F for safe consumption.

Ingredient Substitutions

Use Greek yogurt instead of regular yogurt for a thicker and creamier dressing.

- Substitute almonds or pecans for the walnuts for a different nutty flavor.

- Use honey or maple syrup instead of raisins for a natural sweetener.

Make Ahead Tips

Brown Rice Waldorf Salad can be made ahead of time and stored in the refrigerator for up to 2 days. Be sure to keep the salad covered to prevent it from drying out.

Presentation Ideas

Garnish the Brown Rice Waldorf Salad with a variety of fresh fruits, such as sliced strawberries, kiwi, or grapes, for a colorful and appetizing presentation. Serve the salad in a large bowl or on individual plates for a beautiful and inviting meal.

Pairing Recommendations

Pair Brown Rice Waldorf Salad with a glass of chilled white wine or sparkling water with a splash of lemon for a refreshing and satisfying meal. This dish also pairs well with a side of crusty bread or whole grain crackers for added texture and flavor.

Storage and Reheating Instructions

Store any leftover Brown Rice Waldorf Salad in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the salad for a few minutes until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of Brown Rice Waldorf Salad contains approximately 400 calories. This dish is a satisfying and filling meal option that provides a good balance of carbohydrates, fats, and proteins.

Carbohydrates

Each serving of Brown Rice Waldorf Salad contains approximately 40 grams of carbohydrates. Carbohydrates are the body's main source of energy and are essential for fueling daily activities.

Fats

Each serving of Brown Rice Waldorf Salad contains approximately 15 grams of fat. The fats in this dish come from the mayonnaise, yogurt, walnuts, and chicken. It is important to choose healthy fats, such as those found in nuts and yogurt, to support overall health.

Proteins

Each serving of Brown Rice Waldorf Salad contains approximately 25 grams of protein. Protein is essential for building and repairing tissues in the body, making it an important nutrient for overall health and well-being.

Vitamins and minerals

Brown Rice Waldorf Salad is a good source of vitamins and minerals, including vitamin C, vitamin A, potassium, and iron. These nutrients are important for supporting immune function, vision, heart health, and energy production.

Alergens

This recipe contains dairy (yogurt), nuts (walnuts), and eggs (mayonnaise), which may be allergens for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Brown Rice Waldorf Salad is a nutritious and balanced meal option that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. This dish is a delicious way to enjoy a variety of flavors and textures in one satisfying meal.

Summary

Brown Rice Waldorf Salad is a delicious and nutritious dish that combines the nutty flavor of brown rice with the sweetness of apples, raisins, and carrots. This recipe is a modern twist on the classic Waldorf salad, adding a healthy and hearty element with the addition of brown rice and grilled chicken. Enjoy this flavorful and satisfying meal for lunch or dinner, and feel good knowing you are nourishing your body with a variety of essential nutrients.

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Brown Rice Waldorf Salad. It was a warm summer day, and I had decided to spend the afternoon browsing through some old cookbooks that belonged to my mother. As I flipped through the pages, a faded piece of paper fell out and fluttered to the ground. Curious, I picked it up and saw the words "Brown Rice Waldorf Salad" scrawled in beautiful cursive handwriting.

Intrigued, I read through the recipe and my mouth watered at the thought of the combination of flavors and textures. The crunch of the apples, the sweetness of the grapes, and the nuttiness of the brown rice all mixed together with a creamy dressing sounded like a perfect summer dish. I knew I had to try it.

I gathered all the ingredients I needed and set to work in the kitchen. As I chopped, mixed, and stirred, memories flooded back to me of my own grandmother teaching me how to cook. She was a master in the kitchen, and I learned so much from her over the years.

I remember the first time she showed me how to make her famous apple pie. She had a way of effortlessly combining ingredients and turning them into something magical. Her hands moved with precision and love, and I tried my best to mimic her techniques.

As I finished making the Brown Rice Waldorf Salad, I couldn't wait to taste it. I scooped a spoonful into my mouth and closed my eyes as the flavors exploded on my taste buds. It was even better than I had imagined. The rice was perfectly cooked, the fruits were fresh and juicy, and the dressing tied everything together beautifully.

I knew then and there that this recipe would become a staple in my own cooking repertoire. I could imagine making it for family gatherings, potlucks, and picnics in the park. It was a dish that brought people together and filled their hearts and bellies with warmth and joy.

Over the years, I have made this Brown Rice Waldorf Salad countless times, each time adding my own little twist to make it even more delicious. Sometimes I would add toasted walnuts for extra crunch, or a sprinkle of cinnamon for a hint of spice. No matter how I changed it up, the essence of the recipe remained the same - a dish that was made with love and meant to be shared with loved ones.

As I grew older, I started to pass down the recipe to my own children and grandchildren. I would teach them how to make it, just like my own grandmother had taught me. I could see the same spark of joy in their eyes as they tasted the salad for the first time, and I knew that the tradition would continue for generations to come.

Now, as I sit in my cozy kitchen, surrounded by the aromas of a meal cooking on the stove, I can't help but smile as I think back on all the wonderful memories that this recipe has brought me. It's more than just a dish - it's a connection to my past, a way to honor the women who came before me, and a reminder of the joy that can be found in a simple meal shared with loved ones.

So, if you ever find yourself in need of a delicious and heartwarming dish to bring to a gathering, look no further than my Brown Rice Waldorf Salad. I promise you won't be disappointed. And who knows, maybe one day you'll pass it down to your own family, creating new memories and traditions along the way. Cooking is not just about following a recipe, it's about creating a story to be shared and cherished for years to come.