Salmon and almond brown rice salad

9 December 2010

People with diabetes should choose nutritious, well balanced meals that provide protein, low GI carbohydrate and plenty of vegetables. They should also be careful to limit their intake of saturated fats, sugar and salt.

This dish ticks all the boxes; the salmon is a good source of protein as well as healthy oils needed for good heart health, and the brown basmati rice has a low GI which means that energy is released slowly into the bloodstream, helping to keep blood sugar levels stable and control appetite.

Both the soya beans and almonds are rich in important vitamins and minerals, and can also help to lower cholesterol levels.

Ingredients

  • 200g brown basmati rice
  • 200g frozen soya beans
  • 2 salmon fillets
  • 100g almonds, chopped
  • 1 cucumber, diced
  • 6 spring onions, sliced
  • 1 red pepper, diced
  • Small bunch coriander, roughly chopped
  • Zest and juice 1 lime
  • 1 red chilli, deseeded and chopped
  • Splash of soy sauce

Cook the rice following pack instructions and, 3 minutes before it’s done, add the soya beans.

Drain and cool under cold running water.

Meanwhile, dry fry the salmon in a non-stick pan (no need for any oil) for 3-5 minutes on each side or until cooked through.

Allow to cool slightly, remove the skin with a fork, then flake.

Gently fold the cucumber, spring onions, pepper, coriander, almonds 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.

Calories: 476 Fat: 21g Saturates: 2g Total Sugar: 6g Salt: