Piquant Turkey-Wild Rice Salad (No Mayo)

“Here's a healthy recipe for turkey salad. I like it because the sodium content is fairly low. If you, too, are trying to reduce sodium, be sure to read the label on the mustard as there is considerable variability in sodium levels between brands. I admit that I prefer a mixture of breast meat and dark meat, but stick to breast meat if you want the lowest fat content. Sometimes I substitute raw snow peas, trimmed and halved, or cooked frozen peas for the beans (snow peas add crunch). Use a good quality balsamic vinegar and olive oil. You can use left-overs for the grains. Preparation time does not include the time it takes to cook the grains which can be up to 3/4 hour.”

Ingredients Nutrition

  • 236.59 ml wild rice, cooked and rinsed with cold water
  • 236.59 ml barley, cooked and rinsed with cold water
  • 591.47-709.77 ml cooked turkey, chopped
  • 1 small onion, chopped
  • 473.18 ml cooked green beans, cut into 1 inch lengths
  • 1 medium bell pepper, chopped (any color)
  • 29.58 ml fresh parsley, finely chopped
  • black pepper, to taste
  • dressing
  • 29.58 ml honey mustard
  • 59.14 ml balsamic vinegar
  • 78.07 ml olive oil


  1. Mix together the rice and barley in a large salad bowl.
  2. Toss with the turkey, onion, beans, parsley and pepper.
  3. Shake the dressing ingredients in a covered jar and toss with the salad to coat.
  4. Serve immediately or refrigerate until serving.

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