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10 March, 2018

Brown Rice Salad

Posted in : #healthymumma, C4K Bariatric Kitchen, Egg Free, Gluten Free, Main Meal, Side Dish: Other, Side Dish: Veggies on by : C4Kkitchen Tags:


Brown Rice Salad

Makes: 4 portions


  • 2 teaspoon extra virgin olive oil
  • 1/2 onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1 garlic clove, finely diced
  • 2 asparagus stalks, sliced
  • 1 mushroom, finely chopped
  • 2 tablespoons frozen baby peas
  • 2 tablespoons frozen corn kernels
  • 1 bacon chop, finely diced
  • 125g cooked brown rice**
  • 2 teaspoons soy sauce


  • Heat the oil in a heavy based non stick frying pan and add in the onion, celery and garlic sautéing for 2-3 minutes or until the onion starts to become translucent
  • Add in the bacon chop, asparagus, mushroom, peas and corn and continue to sauté for a further 2-3 minutes until the vegetables are slightly under cooked
  • Add in the cooked brown rice and soy sauce tossing through the mixture until well combined
  • Serve warm or cold.

**an alternative to cooking your own brown rice in a small portion is to purchase the pre-cooked brown rice microwave cups, one microwave cup/portion is needed for this recipe

Nutritional Value per portion:

  • Calories: 113
  • Total fat: 5.2g
  • Total carbohydrates: 10.9g
  • Sugars: 0.7g
  • Protein: 4.7g

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Bacon chop can be substituted with two trimmed bacon rashers

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

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