Sunday, February 6, 2011

Brown Rice Salad

I keep mentioning how important nutrition is for optimum performance so here is a very tasty, healthy salad recipe. I make this using a Thermomix  (Page 43 of owners recipe book) but it's easily adapted to conventional cooking.

300g of Organic Brown Rice
900 ml of water
Approx 800g of Mixed vegetables (e.g. carrots, beans, peas, broccoli, capsicum or frozen mix)
Small can of tuna or chicken. (use chick peas or bean mix for veg option)
Salt and pepper to taste
Juice of 1 lemon
Parsley sprigs to garnish

Ideally wash and soak the rice for a few hours to get out the excess starch and will make the rice easier to digest.

Place rice and water in a large pot and cook for 30-35 minutes or according to the packet instructions.

While this is cooking you can prepare the vegetables ready for steaming. At this point you can also grill the chicken if using. I usually dry fry some red onion and mushrooms and lightly wilt a big handful of English spinach. Put aside.

When there is ten minutes to go place the vegetables in a steamer over the rice and cook to your liking ie. soft or firm.

Give the rice a final rinse once cooked and place all ingredients in a big serving bowl: add protein, lemon juice, beans, chick peas, salt and pepper. Mix well. Garnish with parsley sprigs.

I make a large vat of this on a Sunday and take it for lunch during the week. It's quick, easy and nutritious. Bon appetit!

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