Switching salmon for pork or chicken makes this a healthy – and wallet-friendly – winner!
Nutrition Info PER SERVE: 1862kJ, protein 26.2g, total fat 13.8g (sat. fat 3.2g), carbs 50g, fibre 6.5g, sodium 409mg. Carb exchanges 3 1⁄3. GI estimate low.
85g (1⁄3 cup) Low GI White Rice
1 tsp olive oil
1 carrot, coarsely grated
1 zucchini, coarsely grated
1 celery stick, finely chopped
1 corncob, kernels removed
1 clove garlic, finely chopped
1 Tbsp freshly squeezed lemon juice
3 tsp salt-reduced soy sauce or gluten-free soy sauce
210g can no-added-salt red salmon, drained, skin removed, flaked
Freshly ground black pepper, to season
4 iceberg lettuce leaves
Cook rice in a small saucepan of boiling water following pack instructions for 10-12 minutes or until just tender. Drain well. Set aside.
Meanwhile, heat oil in a medium non-stick frying pan over a medium-high heat.
Add carrot, zucchini, celery, corn and garlic. Cook, stirring often, for 3-4 minutes or until vegetables are just tender.
Add lemon juice and soy sauce. Toss to combine. Set aside.
Put rice and vegetable mixture in a large bowl. Add salmon. Season with pepper and toss to combine.
Divide the lettuce leaves between serving plates and fill with rice and vegetable mixture. Serve.