Healthy recipe : Zingy salmon & brown rice salad

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PREP: 15 MINS   COOK: 25 MINS    SERVES 3 – 4

This summery recipe has the ideal combination of slow-releasing carbs, lean protein and heart-friendly fats

Nutrition: per serving

  • kcal497
  • fat15g
  • saturates3g
  • carbs61g
  • sugars6g
  • fibre5g
  • protein34g
  • salt1.42g

Ingredients

  • 200g brown basmati rice
  • 200g frozen soya beans
    , defrosted
  • 2 salmon fillets
  • 1 cucumber, diced
  • small bunch spring onions
    , sliced
  • small bunch coriander, roughly chopped
  • zest and juice 1 lime
  • 1 red chilli, diced, deseeded if you like
  • 4 tsp light soy sauce

Tip

Use up leftover soya beans

Creamy bean dip for 4. Whizz 400g soya beans with 1 chopped red chilli, 1 garlic clove and juice 1 lime in a food processor. Serve with nachos, salsa and soured cream.

Method

  1. Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.
  2. Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.
  3. Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

 

Source : www.bbcgoodfood.com

 

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