This main-dish salad, topped with a sesame-wasabi dressing, is an interesting combination of colors, textures, aromas, and flavors.

　　

Ingredients

Serves 4; 1/2 cup rice, 1/2 cup spinach, 1/2 cup broccoli slaw, and 2 tablespoons dressing per serving

　　1 1/4 cups water

　　2 tablespoons plain rice or white wine vinegar and 1 tablespoon plain rice or white wine vinegar, divided use

　　1 tablespoon light brown sugar

　　1 teaspoon grated peeled gingerroot

　　1 cup uncooked instant brown rice

　　1/3 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　2 teaspoons soy sauce (lowest sodium available)

　　1 teaspoon toasted sesame oil

　　1/2 teaspoon wasabi paste

　　2 ounces spinach (about 2 cups)

　　2 cups broccoli slaw

　　2 tablespoons chopped walnuts, dry-roasted

　　

Step 1

In a medium saucepan, stir together the water, 2 tablespoons vinegar, brown sugar, and gingerroot. Bring to a simmer over medium-high heat, stirring occasionally.

　　

Step 2

Stir in the rice. Reduce the heat and simmer, covered, for 10 minutes. Remove the pan from the heat. Let stand, covered, for 5 minutes. Fluff the rice with a fork. Let the mixture cool in the pan, uncovered, for 5 to 10 minutes.

　　

Step 3

Meanwhile, in a small bowl, whisk together the broth, remaining 1 tablespoon vinegar, soy sauce, oil, and wasabi. Set aside.

　　

Step 4

For each serving, make a single layer of spinach on a salad plate, followed in order by a layer each of rice, broccoli slaw, and walnuts. Drizzle about 2 tablespoons of dressing over each salad.

　　

Cook’s Tip on Wasabi

Step 5

Add small amounts of wasabi paste to various dishes, such as salad dressings, marinades, and sauces, to enhance the flavor without adding sodium. Just proceed carefully—wasabi, sometimes called Japanese horseradish, is fiery!

　　

Cook’s Tip on gingerroot

Step 6

If the produce section of your grocery store has only large pieces of gingerroot, it is appropriate to break off what you need. Use a spoon, knife, or vegetable peeler to remove the skin before grating, slicing, or finely chopping the flesh.

　　

Nutrition Information

Step 7

(Per serving)

　　

Step 8

Calories: 150

　　

Step 9

Total fat: 4.5g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 2.5g

　　

Step 13

Monounsaturated: 1.0g

　　

Step 14

Cholesterol: 0mg

　　

Step 15

Sodium: 110mg

　　

Step 16

Carbohydrates: 24g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 4g

　　

Step 19

Protein: 4g

　　

Step 20

Calcium: 24mg

　　

Step 21

Potassium: 248mg

　　

Dietary Exchanges

Step 22

1 1/2 starch

　　

Step 23

1/2 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition