Great For The Office
Rice Salad with Corn
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 4.7 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 16 μg | (5 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 213 mg | (5 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 0.5 mg | (3 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
