Name: Rice and sweetcorn salad with blueberries and pecans
Prep time: 25 min
Cook time: 45 min
Ingredients: 1 ½ cups SunRice Low GI Brown Rice; ½ cup pecans (chopped and lightly toasted); 2 fresh sweetcorn cob; 1 cup fresh blueberries; ⅓ cup red (Spanish) onion (diced ); ⅓ cup celery (diced ); 2 tbsp fresh flat-leaf parsley (chopped); ¼ cup orange juice; 2 tsp orange zest (finely grated ); ⅓ cup olive oil

Salads

SERVES:

DIFFICULTY:
Easy

PREP TIME:
25

COOK TIME:
45

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Ingredients

1 ½ cups SunRice Low GI Brown Rice
½ cup pecans chopped and lightly toasted
2 fresh sweetcorn cob
1 cup fresh blueberries
⅓ cup red (Spanish) onion diced
⅓ cup celery diced
2 tbsp fresh flat-leaf parsley chopped

Dressing:

¼ cup orange juice
2 tsp orange zest finely grated
⅓ cup olive oil

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

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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Rice and sweetcorn salad with blueberries and pecans

Ingredients

Dressing:

Method

Notes

Nutritional information (per serve)

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