Sweet corn, tomato & tuna brown rice salad
Prep 20 mins | Cook 8 mins + standing time | Serves 4
This is a great salad for the school lunchbox.
450g packet 21⁄2 minute brown rice
2 sweet corn cobs, husks and silks removed
185g can tuna in oil, drained and flaked
2 green onions (shallot), trimmed and thinly sliced
250g mini roma tomatoes, thickly sliced
1⁄3 cup flat-leaf parsley leaves, finely chopped
2 tbs extra virgin olive oil
Salt and ground black pepper
Step 1 Microwave the brown rice following packet directions. Place cooked rice into a large bowl and set aside to cool.
Step 2 Rinse corn in cold water and individually wrap each cob in plastic wrap. Place directly onto a microwave turntable. Microwave on high for 5 minutes. Stand for 2 minutes. Carefully unwrap corn and set aside to cool slightly. Hold corn upright on a board and slice off kernels close to the cob.
Step 3 Add corn kernels, tuna, green onions, tomatoes, parsley and oil to rice. Season with salt and pepper to taste. Toss to combine and serve.
Good for you ... Sweet Corn
A good source of dietary fibre which contributes to normal laxation.
Provides niacin (vitamin B3) which is needed for the release of energy from food and also the B vitamins biotin and folate. Biotin contributes to the maintenance of healthy skin, mucous membranes and hair while folate is needed for the formation of blood cells. Also provides some iron that is needed for making red blood cells.
A source of potassium that may help balance the sodium in salty foods.
The carbohydrate in sweetcorn is digested slowly and has a low glycaemic index (GI)