Brown Rice & Pumpkin Salad
CAL P/SERVE
194
kJ P/SERVE
812
FAT P/SERVE
10.8g
SODIUM P/SERVE
18g
This recipe is low in saturated fat, sugar and sodium.
Ingredients
- 2 cups cooked brown rice
- 2 cups pumpkin, cubed
- ½ capsicum, chopped
- 1 tomato, chopped
- 2 tbsp. parsley, chopped
- 1 celery stick, sliced
- 2 spring onions, sliced
- 1 tbsp. olive oil
- Handful baby spinach leaves
Dressing
- 3 tbsp. apple cider vinegar
- 2 tbsp. olive oil
- Sprinkle oregano
- ½ tsp. brown sugar
- 4 tbsp. water
- Salt and pepper to taste
Method
- Cook brown rice as per instructions. Set aside.
- Preheat oven to 200C and cook cubed pumpkin for 10-15 minutes or until just cooked. Do not overcook as it will become mushy. Take out and set aside.
- Place all salad ingredients into a large mixing bowl and season with salt and pepper.
- In a small dish mix all dressing ingredients well. Drizzle over salad and mix so all coated.
- Serve with grilled chicken or beef.
Nutrition Table
Servings: 4
Serving size:230g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 812 kJ | 353 kJ |
| 194 Cal | 84 Cal | |
| Protein | 2.7 g | 1.2 g |
| Fat, total | 10.8 g | 4.7 g |
| - saturated | 1.6 g | 0.7 g |
| Carbohydrate | 19.1 g | 8.3 g |
| - sugars | 7.2 g | 3.1 g |
| Sodium | 18 mg | 8 mg |
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