Rice and sweetcorn salad with blueberries and pecans



Salads
SERVES:
6
6
DIFFICULTY:
Easy
Easy
PREP TIME:
25 minutes
25 minutes
COOK TIME:
45 minutes
45 minutes
FEATURED PRODUCT
Ingredients
- 1 1/2 cups Low GI brown rice
- 1/2 cup Chopped pecans, lightly toasted
- 2 Medium cobs fresh sweetcorn
- 1 cup Fresh blueberries
- 1/3 cup Diced red onion
- 1/3 cup Diced celery
- 2 tbsp Chopped parsley
Dressing:
- 1/4 cup Fresh orange juice
- 2 tsp Finely grated orange zest
- 1/3 cup Olive oil



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Method
- Cook both the rice according to directions on pack. Drain well and spread out in a thin layer on a tray to cool.
- Rest the tip of the cob on a cutting board at a 45 degree angle and run a sharp knife lengthways slicing off the kernels.
- Put into a large bowl with both rice, pecans, blueberries, onion, celery, and parsley.
- To make the dressing whisk together the orange juice, zest, olive oil and season to taste. Pour over salad and lightly toss before serving.
Notes
Energy per serve: 1800kJ
Gi estimate: Low
Nutritional information (per serve)
Calories: 430kcal | Carbohydrates: 51g | Protein: 7g | Fat: 21g | Sodium: 14mg | Potassium: 374mg | Fiber: 5g