Sunday, January 29, 2012
Chef Sunday (Brown rice salad with feta)
So I know I said I would add recipes to my blog and I have been incredibly slack and haven't - but look here's the first one! With a photo! And its super fast, easy and YUM. Plus you can tweak ingredients to suit.
I've made this tonight for a bbq I'm going to - it feeds about 4-6 as part of a main meal - I've guestimated 8 serves out of the giant bowl I made it in so around 136 calories - but of course this will depend on the feta as you may like to add a bit more depending on your taste. It's also good with aged cheddar (but maybe not for calories with that tweak). Anyway....
Brown rice salad with feta
2 packets of sunrise brown rice (90 second stuff)
1/2 block of feta cheese
1 punnet of cherry tomatoes, or a couple of large tomatoes if you have those around instead
1 cup or so of frozen green beans
1 red onion (I used half because I find it too strong) or you could use spring onions instead
some low fat french dressing
Blanch the beans (you know, when you pour boiling water over them and then chuck them in icy cold water - like when Christchurch people head to Hanmer hot pools in summer).
While that's going on and your beans are getting cold - cook the rice in the micrwave and start chopping up your feta, onions and tomatoes. How fine you do it all is up to you, but I like tiny bits of onion and feta and then big hunks of tomato.
Once the rice is cooked, chuck it in your serving bowl and pour over 2 tablespoons of your dressing. I use french as I like the tang, but you could experiement with others. Chuck in the veges and cheese and toss. Add two more tablespoons of dressing and mix up a bit more.
Pop it in the fridge and you're done! How easy is that! My husband likes to add a bit more dressing once it's on his plate.
I think I got this from an ad on TV for one of the supermarkets, like the food in a minute ones. And we tested it on one of our special needs (aka vegetarian) friends who said it was delish. I'll let you know how it goes down tonight and if I get to bring home an empty bowl :)