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Red apple and rice salad


red apple and rice salad - recipe image
Serves:
>6
Time:
40 min



Delicious served with grilled chicken, this salad can be served as a main meal, in a lunch box or with barbecue food


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Each serving contains:

LOW
SALT
0.2g

LOW
SUGAR
11.5g

LOW
SAT
0.9g

MED
FAT
7.3g


Contains allergens Vegetarian

Ingredients

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  • 250g brown rice
  • 300ml apple juice
  • 300ml cold water
  • 1 red eating apple
  • juice of half a lemon
  • 125g tinned sweetcorn
  • 125g courgette, grated
  • salad dressing
  • 3 tbsp natural yoghurt
  • freshly ground black pepper
  • For the dressing:
  • 3 tbsp olive oil
  • 1 tbsp white wine vinegar
  • freshly ground black pepper

Method

  1. Start by preparing the rice, boil the rice, apple juice and water in a large pan, lower the heat and simmer for about 25 minutes, until the rice is tender. Once cooked leave to cool.

  2. Mix the sweetcorn, grated courgette, chopped apple and lemon juice in a bowl, then add the cold rice and mix in gently.

  3. To make the dressing, whisk together all the dressing ingredients and drizzle over the salad with the yoghurt. Cover and keep in the fridge until you’re ready to serve.



Nutritional information

Nutrient Per 100g Per 230g portion
Energy116 kcal (487 kJ)267 kcal (1120 kJ)
Protein 2.1g 4.9g
Carbohydrate 21.1g 48.4g
(of which sugars) 5.0g 11.5g
Fat 3.2g 7.3g
(of which saturates) 0.4g 0.9g
Fibre 0.7g 1.6g
Sodium 0.03g 0.07g
Salt 0.1g 0.2g


Allergy advice

Contains: milk, barley (gluten), sulphites.


Food safety tips

Always wash your hands, work surfaces, utensils and chopping boards before you start cooking. Keep the rice refrigerated until ready to be served. Any leftover rice should be refrigerated and eaten within 24 hours.