HELP-YOURSELF TUNA RICE SALAD
Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you're peckish
Provided by Good Food team
Categories Lunch, Side dish, Snack
Time 30m
Number Of Ingredients 11
Steps:
- The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you're using them.
- Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.
Nutrition Facts : Calories 328 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 5 grams sugar, Fiber 2 grams fiber, Protein 14 grams protein, Sodium 0.22 milligram of sodium
MINTY SUMMER RICE SALAD
A veggie treat, on the table in 20 minutes
Provided by Good Food team
Categories Buffet, Dinner, Lunch, Side dish, Snack, Supper
Time 25m
Number Of Ingredients 7
Steps:
- Drop the rice into a pan of boiling salted water and cook for 10 minutes. Toss in the asparagus and cook for a further 3-4 minutes until the rice is completely cooked and the asparagus is only slightly crunchy. Drain into a sieve and hold under the cold tap until cool.
- When the rice is cold, stir in the red pepper, oil, lemon zest and juice, mozzarella and mint leaves. Season well.
Nutrition Facts : Calories 506 calories, Fat 23 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 58 grams carbohydrates, Fiber 1 grams fiber, Protein 22 grams protein, Sodium 0.98 milligram of sodium
MIXED BEAN & WILD RICE SALAD
Reach into your storecupboard for pulses and sweetcorn to form the base for this simple side with hot, sweet dressing
Provided by Good Food team
Categories Lunch, Side dish
Time 35m
Number Of Ingredients 9
Steps:
- Cook rice following pack instructions. Once cooked, rinse under cold water to cool down. Once cold combine in a bowl with the beans, sweetcorn, onion and red peppers.
- Mix the lime zest and juice, honey and chilli. Pour over the rice mixture and mix well, then season to taste. Stir through the coriander leaves just before serving.
Nutrition Facts : Calories 367 calories, Fat 2 grams fat, Carbohydrate 74 grams carbohydrates, Sugar 11 grams sugar, Fiber 8 grams fiber, Protein 12 grams protein, Sodium 1.2 milligram of sodium
MEXICAN RICE & BEAN SALAD
This low-fat spicy salad with Latin American flavours is packed with fresh vegetables for a filling lunch
Provided by Good Food team
Categories Lunch, Main course
Time 35m
Number Of Ingredients 8
Steps:
- Cook the rice following pack instructions. Drain, then cool under cold running water until completely cold. Stir in beans, onions, pepper and avocado.
- Mix the lime juice with the Cajun spice mix and some black pepper. Pour over the rice mix, stir in the coriander and serve with extra lime wedges.
Nutrition Facts : Calories 326 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 44 grams carbohydrates, Sugar 4 grams sugar, Fiber 6 grams fiber, Protein 11 grams protein
COLD RICE SALAD
Either you like it or hate, it but at least try it! Serve with fruit and rolls.
Provided by Colleen
Categories Salad Grains Rice Salad Recipes
Time 2h
Yield 8
Number Of Ingredients 13
Steps:
- Bring water to a boil in a medium saucepan. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Remove from heat, and set aside to cool.
- Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Cool, peel, and slice.
- Heat 1 tablespoon of oil in a skillet over medium-high heat. Cook chicken, stirring occasionally, until no longer pink and juices run clear.
- Whisk remaining oil, vinegar, salt, and pepper together in a small bowl until lightly emulsified; set aside. Place tomatoes, broccoli, peas, and corn together in a large mixing bowl; toss to combine. Add chicken, eggs and rice, and toss again. Cover, and refrigerate for at least 1 hour before serving. Toss with dressing to coat just before serving.
Nutrition Facts : Calories 300 calories, Carbohydrate 30.2 g, Cholesterol 105.3 mg, Fat 11.1 g, Fiber 2.9 g, Protein 20.2 g, SaturatedFat 2.1 g, Sodium 447.9 mg, Sugar 3 g
WARM RICE & PRAWN SALAD
A quick and easy meal, on the table in only 10 minutes
Provided by Good Food team
Categories Dinner, Lunch
Time 10m
Number Of Ingredients 7
Steps:
- Make the rice as it says on the pack, then tip into a bowl.
- Toss in the courgette, prawns and basil, then moisten with the lemon juice and oil and season to taste.
- Arrange a mix of salad leaves on each plate, drizzle with extra olive oil and lemon and spoon the rice salad on top.
Nutrition Facts : Calories 403 calories, Fat 13 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 38 grams carbohydrates, Fiber 9 grams fiber, Protein 34 grams protein, Sodium 6.45 milligram of sodium
CURRIED RICE & EGG SALAD
Enjoy this lightly spiced rice and egg salad as a side dish at a summer barbecue or picnic. Top with toasted almonds, grated carrots and sliced cucumbers
Provided by Cassie Best
Categories Side dish
Time 37m
Number Of Ingredients 12
Steps:
- Heat the oil in a large pan and cook the onion for 8-10 mins until soft and just turning golden. Boil the kettle. Stir the curry paste, ground turmeric, rice and raisins into the onions. Crumble over the stock cube and pour over enough boiled water from the kettle to cover the rice by ½cm (about 1 litre). Season with some salt. Bring to a gentle simmer, then cover the pan, reduce the heat to its lowest setting and cook for 2 mins more. Without taking off the lid, remove from the heat and leave to steam for 15 mins. This will give you perfect, fluffy rice.
- Meanwhile, bring another pan of water to the boil and cook the eggs for 7 mins. Plunge into a bowl of cold water to stop them cooking and once cool, drain and halve.
- Tip the rice into a container and chill for at least 1 hr, or up to two days. When you're ready to serve, scatter over the coriander and almonds, and top with the grated carrot, cucumber slices and eggs.
Nutrition Facts : Calories 491 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 70 grams carbohydrates, Sugar 15 grams sugar, Fiber 5 grams fiber, Protein 16 grams protein, Sodium 1.3 milligram of sodium
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