APPLE RICE SALAD WITH SUNFLOWER SEEDS

Apple Rice Salad with Sunflower Seeds image

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

Provided by Taste of Home

Categories Lunch

Time 25m

Yield 6 servings.

Number Of Ingredients 15

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

Steps:

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 : Calories 215 calories, Fat 6g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 208mg sodium, Carbohydrate 37g carbohydrate (10g sugars, Fiber 3g fiber), Protein 4g protein. Diabetic Exchanges