Home / Recipes / Rice and sweetcorn salad with blueberries and pecans

Rice and sweetcorn salad with blueberries and pecans

Rice and sweetcorn salad with blueberries and pecans
Salads

Low Gi Recipe Logo

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

Ingredients

  • 1 ½ cups low GI brown rice
  • ½ cup pecans chopped and lightly toasted
  • 2 sweetcorn cobs
  • 1 cup fresh blueberries
  • cup red onion diced
  • cup celery diced
  • 2 tbsp fresh parsley chopped

Dressing:

  • ¼ cup orange juice
  • 2 tsp orange zest finely grated
  • cup olive oil
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

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)

Calories: 430kcal | Carbohydrates: 51g | Protein: 7g | Fat: 21g | Sodium: 14mg | Potassium: 374mg | Fiber: 5g
Swap It
Swap It

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!

Translate »