Nutty rice salad

Serves: 6

Time to make: 30 mins

Ingredients

More weights & measures

¼ cup pine nuts
3 cups cooked brown rice (takes about 30 minutes)
1 carrot, chopped
1 red pepper, deseeded and chopped
1 apple, chopped
200g small mushrooms, sliced
310g can corn sweetcornXkernels, drained
2 tablespoons lemon juice
2 tablespoons sweet fruit chutney
1 tablespoon oil (any mild-tasting oil)
2 teaspoons curry powder (or to taste)

Instructions

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1 Place pine nuts in a pan, stir over heat until lightly browned, remove from pan and cool.

2 Combine rice, pine nuts and the remaining ingredients in a bowl and mix well. Salad can be made 3 hours ahead.

Recipe supplied by Healthy Food Guide reader, Angela Keil

HFG tip

Angela says: "This is a salad I am always asked to do whenever my family has a get-together. I have been making it for the past 17 years. I recommend cooking Sunrise brown rice and using Cerebos sweet fruit chutney. I also use a dark red apple and drizzle the lemon juice on top until I assemble the whole salad. Almonds or cashew nuts can be substituted for pine nuts."

Nutrition Info (per serve)

Calories 280 cal

Kilojoules 1170 kJ

Protein 7.1 g

Total fat 7.4 g

Saturated fat 1.1 g

Carbohydrates 44.1 g

Sugar 10.7 g

Dietary fibre 5.7 g

Sodium 178 mg

Calcium 19 mg

Iron 2.1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.