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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
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Wheat Berry and Wild Rice Salad

Source: Eat Fit Be Fit: Health and Weight Management Solutions by Linda Arpino MA, RD, CDN

Teriyaki sauce and sesame seed oil gives flavor to this vegetable and wild rice salad.

Rating:
Prep Time:	1 hours
Cook Time:	1 hours
Difficulty:	Easy

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	197.2

Total Carbs	35.1 g

Dietary Fiber	6.0 g

Sugars	2.5 g

Total Fat	4.2 g

Saturated Fat	0.6 g

Unsaturated Fat	0.1 g

Potassium	84.3 mg

Protein	6.0 g

Sodium	123.9 mg

Dietary Exchanges 4.2 Fat, 0.6 Vegetables, 0.1 Other Carbs, 1.8 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

0.5
0 1/2 cup cooked long grain brown rice 0.75
0 3/4 cup Wheat, berries, hard white 4.0
4 cup cold water 1.0
1 cup chopped red bell peppers 2.0
2 each scallions 1.0
1 tbsp Sauce, teriyaki, light 1.0
1 tbsp sesame oil

Directions

Precook wild rice according to box directions.
Place wheat berries and water in a pot. Bring to a boil and simmer for approximately 90 minutes. Drain and cool.
Combine wheat berries and wild rice with bell pepper, scallions, teriyaki sauce, and sesame seed oil and toss ligtly.
Chill before serving.