At Home:
Salad
5 cups cooked brown rice
1/2 cup white wine vinegar
4 (5-ounce) cans low-fat chicken
1 cup finely chopped celery
1 cup finely chopped carrots
1 cup finely chopped apples
1/2 cup minced parsley
1/2 cup minced green pepper
2 tablespoons minced dried onion
1/2 cup sunflower seeds
Dressing
4 tablespoons olive oil
4 tablespoons safflower oil
2 teaspoons brown sugar
1/2 teaspoon salt
Nutritional Snapshot
(per serving) |
calories: 610
protein: 30 g
carbohydrates: 54 g
sodium: 600 mg
fiber: 6 g
fat: 29 g
cholesterol: 59 mg
total weight: 1 pounds 8 ounces
weight per serving (with dressing): 4 ounces
total servings: 6
|
1 teaspoon garlic powder
2 teaspoons curry powder
1 teaspoon cumin powder
Salad: In a large bowl, toss the cooked brown rice with the vinegar, set aside, and allow to soak for 1/2 hour. Add chicken (broken up into small pieces), celery, carrots, apple, parsley, green pepper, onion, and sunflower seeds. On six separate plastic-lined drying trays (each tray equals one serving), place 1 3/4 cup of rice mixture and dehydrate. When completely dry, place each serving into a separate Ziploc bag.
Dressing: In a separate bowl, combine olive oil, safflower oil, brown sugar, salt, garlic powder, curry powder and cumin powder. Place in a leak-proof squeeze bottle.
On the Trail:
3/4 cup water per serving
The night before you plan to eat this meal, place 3/4 cup of water into 1 bag (1 serving) of salad mix. Keep salad at the bottom of bag and roll up the bag like a burrito to help keep it from leaking. Allow to sit overnight. In the morning, check to see how the rehydration is progressing, and, if necessary, add more water. The salad should be fully rehydrated by lunchtime. At lunchtime, stir a sixth of your seasoned oil into 1 serving of salad.
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About the Authors: Christine and Tim Conners have been hiking together since they began dating. Marriage and four children later, they're still chasing each other down the trail. Chris, a graduate of Outward Bound, is a children's mental health therapist and psychology instructor. Tim is a propulsion engineer specializing in advanced aircraft design. They live in Savannah, Georgia.
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