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Rice and sweetcorn salad with blueberries and pecans

Rice and sweetcorn salad with blueberries and pecans
Salads

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SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
25 minutes
COOK TIME:
45 minutes

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
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