Diabetic Recipes

Basmati and Wild Rice Salad

(makes 6 servings)

For the two rices:
4 cups (1 l) water
1/2 cup (90 g) wild rice
2 teaspoons (10 ml) salt (optional)
1 1/2 cups (315 g) basmati rice
2 inch (5 cm) piece of fresh ginger, peeled and cut into quarters
For the dressing:
1/2 teaspoon (2.5 ml) ground nutmeg
1/2 teaspoon (2.5 ml) ground cumin
3 tablespoons (45 ml) fresh lemon juice
2 tablespoons (30 ml) olive oil
freshly ground pepper
Garnishes for the salad:
1/2 cup (45 g) chopped scallions
1/4 cup (38 g) currants soaked in 1/4 cup (30 ml) Marsala wine for 1 hour
2 tablespoons (30 g) slivered almonds, toasted
  1. Bring 1 1/2 cups (375ml) water with 1 teaspoon salt (if using) to a boil in a covered saucepan. Add wild rice, reduce heat, cover and simmer until tender, about 1 hour. Drain well and place in a large bowl and set aside.
  2. Combine the basmati rice with the remaining 2 1/2 cups water (625ml) in a saucepan. Allow it to sit for one hour. Bring to a boil, add the remaining salt (if using) and ginger; cover and simmer over low heat until tender, about 15 minutes. Drain and add to the wild rice. The rice can be made a day ahead, covered tightly and refrigerated. When ready to serve allow to come to room temperature.
  3. To make the dressing, combine the nutmeg and cumin in a small bowl. Whisk in the lemon juice. Add the oil and pepper. Set aside.
  4. To assemble the salad, stir chopped scallions into the rice mixture. Drain the currants and toss into the rice with the dressing. Top with toasted almonds.
Per serving: 324 calories (18% calories from fat), 7 g protein, 7 g total fat (1.0 g saturated fat), 59 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 5 mg sodium
Diabetic exchanges: 4 carbohydrate (3 1/2 bread/starch, 1/2 fruit), 1 fat