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Rice Salad with Corn

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Rice Salad with Corn
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
319
calories
Calories

Healthy, because

Even smarter

Nutritional values

This rice salad with corn is the somewhat slimmer version of rice salad with mayonnaise, because one part is replaced by creamy yoghurt. So you not only save fat, but also calcium for strong bones is added to the salad.

The rice salad with corn gets a fruity-sweet note if you add an orange. Peel the orange, remove all white skin and cut the fruit fillets into pieces, then mix into the salad.

1 serving contains
(Percentage of daily recommendation)
Calorie319 cal.(15 %)
Protein8 g(8 %)
Fat6 g(5 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.5 mg(4 %)
Vitamin K4.7 μg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.1 mg(7 %)
Folate16 μg(5 %)
Pantothenic acid0.8 mg(13 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C4 mg(4 %)
Potassium213 mg(5 %)
Calcium53 mg(5 %)
Magnesium44 mg(15 %)
Iron0.5 mg(3 %)
Iodine7 μg(4 %)
Zinc0.6 mg(8 %)
Saturated fatty acids2.4 g
Uric acid91 mg
Cholesterol13 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
250 grams cooked Basmati rice
250 grams Corn kernel (canned, well drained)
1 scallion
3 Tbsps Natural yogurt
1 Tbsp Mayonnaise
1 Tbsp lemon juice
peppers (freshly ground)
salt
How healthy are the main ingredients?
Basmati riceMayonnaisesalt

Preparation steps

1.

Rinse scallion, halve lengthwise and cut into fine strips.

2.

Mix rice with corn, yogurt and mayonnaise. Season with pepper and salt. Drizzle with lemon juice. Carefully fold in scallion. Let stand for 1 hour before serving.