In summer, my taste veers towards salads of all kinds and room-temperature dishes. It’s hot enough out there already. This healthy, simple recipe is right for the weather: Rice salad, perfect for a barbecue, a beach party.
It’s also a great way to enjoy more vegetables and more fiber in your diet. In this recipe, I use brown rice because I enjoy its taste, it has much more fiber than white rice, and has double the minerals, such as potassium, phosphorus, magnesium and iron. It also has more body, which helps when you blend it with the other ingredients. Once you prepare the rice and let it cool to room temperature, all you need to do is mix your favorite veggies, tuna and dressing. The final product is a salad that will surprise with its balance, taste, and lightness.
2 cups brown rice
4 cups water
1 teaspoon vegetable oil
1 garlic clove
½ cup peas (canned or frozen)
1 tomato, peeled, seeded and diced
3 teaspoons finely chopped parsley
1 green onion, finely chopped
4 ounces red bell pepper, diced
1 can of flake tuna in water
½ cup seedless cucumber, diced
1 teaspoon salt
1. Combine the water, rice, oil, garlic and salt in a large pan. Boil until the water begins to evaporate. Cover, lower the heat and let it simmer approximately 35 to 40 minutes.
2. Let the rice cool. Remove the garlic clove from the rice. Stir the rice with a fork.
3. Add the peas, tomato, parsley, green onions, red bell pepper, tuna and cucumber. Mix.
¼ cup low-fat mayonnaise
1 teaspoon Dijon mustard
1 teaspoon of caper water
Mix the mayonnaise, mustard and caper water; add it to the rice and stir.
To learn more about me or my recipes, visit me at DenisseOller.com and at AARP, where I am a chef and nutrition expert.