6 Servings
8 ounces thinly sliced yellow squash
3 cups cooked brown rice
1/3
cup diced red onions
1/2 cup diced red bell peppers
1/4 cup toasted sunflower
seeds
3 tablespoons olive oil
2 tablespoons Dijon mustard
2 tablespoons
white wine vinegar
2 tablespoons lowfat mayonnaise
1/4 teaspoon salt
freshly
ground black pepper, (optional)
3 tablespoons finely chopped parsley
Steam squash until tender crisp. Place in a large bowl. Add rice, onion, bell
pepper and sunflower seeds.
Stir well. Set aside.
In a blender, combine remaining
ingredients except parsley. Process 10 seconds.
Pour into vegetable mixture and
stir to mix well. Add parsley and stir until evenly blended.
Cover and refrigerate
several hours to allow flavors to blend.
Amount Per Serving
Calories 250 Calories from Fat 119
Percent Total Calories
From:
Fat 48% Protein 7% Carb. 45%
Nutrient Amount per Serving Value
Total Fat 13 g 20%
Saturated Fat 2 g 9%
Cholesterol 1 mg 0%
Sodium 253 mg 11%
Total Carbohydrate 28 g 9%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 4 g
Vitamin A 15% Vitamin C 34% Calcium 0% Iron 10%
