All of the Salad, None of the Oil

The natural juices from cooked vegetables and chicken broth make up the low-fat dressing for this nutritious brown rice salad. Higher-fat vinaigrette is often added to this type of salad, but there’s enough flavor here that you won’t miss the oil.

Cook the broccoli and carrots just until they are tender yet still crisp. They may be steamed, boiled in a minimum of water to prevent loss of nutrients or microwaved. After cooking, cool the vegetables quickly by first draining, then rinsing them under cold water. Then plunge the vegetables into a bowl of ice water. This will keep the vegetables crisp and the colors vibrant. Drain them just before tossing with the rice.

Let the salad chill a few hours to allow the flavor to develop fully. I found that the salad is a great main course when served on a bed of mixed sprouts--try alfalfa, lentil and mung bean. And it’s terrific with grilled garlic pita bread.

BROWN RICE AND FRESH VEGETABLE SALAD

Nonstick canola oil cooking spray

1/2 cup minced onion

1 1/2 cups brown rice

1 quart plus 1/4 to 1/2 cup nonfat, low-salt chicken broth

1 pound button mushrooms, sliced

1 (6-ounce) package brown mushrooms, sliced

4 large cloves garlic, minced

Juice of 1 lemon

4 cups broccoli florets, cooked and drained

8 medium carrots, peeled, thinly sliced, cooked and drained

1 ear corn, kernels removed and blanched

4 green onions, sliced

1 tablespoon minced fresh thyme leaves

Salt

Freshly ground black pepper

1 (10-ounce) carton mixed sprout salad

1/4 cup pine nuts, toasted

Lightly coat large saucepan with cooking spray. Add onion and saute until tender. Stir in brown rice. Cook and stir to lightly toast rice. Stir in 1 quart chicken broth. Bring to boil. Reduce heat, cover and simmer until rice is tender, about 40 minutes. Spoon into large bowl and let cool while preparing remaining ingredients.

Coat large skillet or wok with canola oil spray. Add mushrooms and garlic and saute until tender. Stir in lemon juice. Add mixture to rice.

Stir cooked broccoli and carrots, blanched corn, green onions and thyme into rice. Season with salt and pepper to taste. Add enough of remaining chicken broth to make salad moist yet not soggy. Chill until ready to serve. Spoon onto fresh sprouts and sprinkle with pine nuts.

Makes 8 cups, 8 servings.

Each serving contains about:

230 calories; 381 mg sodium; 0 cholesterol; 5 grams fat; 42 grams carbohydrates; 10 grams protein; 2.47 grams fiber.