Rice Salad with Broccoli

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Rice Salad with Broccoli
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
400
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie400 cal.(19 %)
Protein12 g(12 %)
Fat14 g(12 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage6.9 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K234.3 μg(391 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.5 mg(36 %)
Folate83 μg(28 %)
Pantothenic acid2.3 mg(38 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C150 mg(158 %)
Potassium593 mg(15 %)
Calcium125 mg(13 %)
Magnesium65 mg(22 %)
Iron1.6 mg(11 %)
Iodine24 μg(12 %)
Zinc0.9 mg(11 %)
Saturated fatty acids2 g
Uric acid172 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
250 grams Basmati rice
salt
1 Broccoli
200 grams Tomatoes
1 organic Orange
1 Tbsp Mustard
5 Tbsps olive oil
freshly ground peppers
1 generous pinch Piment d'Espelette
How healthy are the main ingredients?
Basmati riceTomatoolive oilMustardsaltBroccoli

Preparation steps

1.

Cook the rice according to package directions in boiling salted water, drain and let cool. In the meantime, divide the broccoli into small florets, blanch covered in a little boiling salted water for about 3 minutes and then plunge into ice water. Drain well.

2.

Remove the stem approaches of the tomatoes, plunge tomatoes about 30 seconds in boiling water, rinse in cold water and peel. Cut the flesh into cubes. Rinse the orange in hot water and remove the peel lightly with a potato peeler. Cut in thin strips and blanch for about 5 minutes in a little boiling water. Drain on paper towels. Squeeze out the juice.

3.

For dressing, mix the orange juice, mustard and olive oil. Season with salt, pepper and espelette pepper. Fold the tomatoes, broccoli, orange strips and dressing into the rice and serve.

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