Friday, 21 April 2017

Low FODMAP Nicoise Salad with Rice

By Dr. Jane Varney


Ingredients
  • 70g green beans, halved lengthways
  • ¼ cup long grain rice (raw)
  • 1 cup butter lettuce, leaves shredded
  • 6 cherry tomatoes
  • 2 tablespoons black/green pitted olives, halved
  • 1 anchovy fillet (marinated in oil and salt only), drained and chopped
  • 95g can tuna in oil
  • 1/2 teaspoon mustard
  • 3 teaspoons rice wine vinegar
  • 1 hard-boiled egg, halved
Method 
  1. Place rice and cold water in a medium saucepan. Bring to the boil. Reduce heat to low, then cover and simmer for 12-15 minutes until small craters form in surface of the rice. Drain rice and rinse well.
  2. Place beans in a bowl and cover with boiling water. Stand for 1 minute or until bright green and just tender. Drain, refresh under cold water, then drain again.
  3. Place beans, lettuce, tomato, olives, anchovy, tuna (undrained), mustard and vinegar in a large bowl. Add rice and season with salt and pepper. Toss gently to combine. Top with a hard-boiled egg and serve.

Tips
  • For extra fibre, use brown rice, other wholegrain varieties of rice or a mixture of brown rice and quinoa
  • To reduce prep time, use a microwavable rice cup or sachet

Adapted from a recipe on www.taste.com.au
Link to original recipe: http://bit.ly/2oLpP8S   

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