Nutritional Notes:
This meal scores well in all categories, the brown rice provides fibre and a source of moderate GI carbohydrates and the salmon provides a moderate portion of protein. The salads supply a small source of fibre without the extra energy. Overall a filling meal which you can "Eat Regularly", a 79 out of 100
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Brown Rice and Salmon Salad
Ingredients - Serves 3
- 2/3 cups of brown rice or basmatti rice
- 300 gram salmon Fillet
- 150 grams snap peas
- 1 1/2 lebanese cucumber diced
- 1 red capsicum dices
- 6 small cup mushrooms
- 2 tablespoon fresh chives
- 2 tablespoon lemon juice
- 1 tablespoons olive oil
Methods
- Add 1 1/2 cups of water and a pinch of salt to the brown rice. Bring to boil and simmer with a lid on until tender
- Add Salmon and oil to a pan and cook on low heat for 5 minutes each side or until the meat begins to flake
- Heat peas, chives and mushroom for 3 minutes on medium heat
- Add Rice, Salmon chunks, Mushrooms and peas to a mixing bowl
- Stir through lemon, capsicum and cucumber
- Serve in a large bowl
Image source and recipe adapted from
Weight watchers - The complete meal. Published by ACP magazines Limited, copyright 2012
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