For a meal the whole family will enjoy try this tasty salmon and corn rice.
Ingredients
- 1 tablespoon olive oil
- 2 teaspoons butter
- 1 brown onion, finely diced
- 1 garlic clove, crushed
- 1 1/4 cups long-grain brown rice, rinsed
- 1 red capsicum, chopped
- 1 1/2 cups Massel salt reduced chicken style liquid stock
- 200g green beans, trimmed, cut into 3cm pieces
- 420g can corn kernels, drained
- 415g can red salmon, drained, skin and bones removed, flaked
- 1/3 cup fresh flat-leaf parsley, finely chopped
- 2 green onions, thinly sliced
- 4 hard-boiled eggs, quartered
Method
- Step 1Heat oil and butter in a large, heavy-based saucepan over medium heat. Add onion and garlic. Cook, uncovered, stirring occasionally, for 6 to 7 minutes or until onion is tender.
- Step 2Add rice, capsicum, stock and 1 cup of cold water to pan. Increase heat to high. Cover and bring to the boil. Reduce heat to low. Simmer, covered, for 25 minutes or until rice is tender and liquid is mostly absorbed. Add beans. Cook, covered, for 5 minutes or until beans are tender.
- Step 3Remove rice mixture from heat. Stir through corn and salmon. Cover and set aside for 5 minutes. Stir through parsley and green onions.
- Step 4Serve topped with egg and pepper.
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1845 kj
Energy
19g
Fat Total
5g
Saturated Fat
31g
Protein
776.64mg
Sodium
7g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
- Author: Alison Roberts
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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