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Asparagus, corn and brazil nut salad

Asparagus, corn and brazil nut salad
Salads

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SERVES:
DIFFICULTY:
Easy
PREP TIME:
COOK TIME:

Ingredients

  • 2 cups SunRice Low GI Brown Rice
  • 1 bunch asparagus trimmed and sliced
  • 125 g fresh baby corn halved
  • 5 radishes trimmed and thinly sliced
  • 2 brown onion trimmed and sliced
  • 1 cup fresh mint coarsely chopped plus whole leaves to garnish
  • ¾ cup Brazil nuts toasted and roughly chopped
  • ½ cup pomegranate seeds
  • ¼ cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp dijon mustard

Method

  • Cook the rice according to directions on the packet. Cool.
  • Cook asparagus and corn in boiling water for 2 minutes or until just tender. Rinse under cold water. Drain.
  • Add asparagus, corn, radishes, green onions, mint and 1/2 each of the of the brazil nuts and pomegranate seeds to rice. Combine oil, lemon juice and mustard and add to rice mixture. Toss to combine.
  • Serve salad topped with whole mint leaves, remaining chopped brazil nuts and pomegranate seeds.

Notes

 
Energy per serve: 2112 kJ
Gi estimation: 48, GL estimation: 8
Recipe and image supplied by SunRice. For more recipes go to www.sunrice.com.au

 

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)

Calories: 504kcal | Carbohydrates: 16.3g | Protein: 9.2g | Fat: 35g | Saturated Fat: 6.7g | Sodium: 163mg | Fiber: 8.6g | Sugar: 7.5g
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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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