Brown Rice & Pumpkin Salad

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

  1. Cook brown rice as per instructions. Set aside.
  2. 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.
  3. Place all salad ingredients into a large mixing bowl and season with salt and pepper.
  4. In a small dish mix all dressing ingredients well. Drizzle over salad and mix so all coated.
  5. 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

 

 

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59.

Source: weightloss.com.au