Broccoli and Prawn Black Rice Salad Recipe

GLUTEN FREE, DAIRY FREE, PALEO.

I love a good salad recipe. There’s nothing better than a salad you can have on its own for dinner, especially including a protein like prawns.

I think one of the only negatives about eating healthy is the amount of time that a lot of healthy food takes to prepare.

Unfortunately, this salad recipe is no different, except I have found a couple of shortcuts!

Cooking black rice takes forever so I substitute the black rice for Uncle Ben’s brown rice and quinoa which is pre-cooked in the packet. You just heat it in the microwave for 90 seconds then add it to the salad. Easy.

I also leave out the honey as I think the lime juice makes the dressing sweet enough, but each to their own.

It’s one of those recipes you can really fill up on without feeling like you’ve overeaten, as long as you keep the broccoli as the main ingredient.

I love prawn recipes especially in salads. I always recommend buying Australian wild prawns which you can find in a fish shop/market, rather than the Chinese farmed prawns at the supermarket. They are a little more pricey but they are bigger and taste better.

 

healthy low fat low carb gluten free broccoli prawn salad recipe105g (1/2 cup) black rice
3 sweet corncobs, husks removed
1 large head broccoli, cut into florets
80ml (1/3 cup) light flavour extra virgin olive oil
1 1/2 cups firmly packed fresh mint and coriander leaves
500g peeled green prawns, tails intact
2 garlic cloves, crushed
1 large lime, rind finely grated, juiced
1 long fresh green chilli, finely chopped
2 teaspoons honey
3 green shallots, thinly sliced

 

  • Step 1

    Cook the rice in a saucepan of boiling water, stirring occasionally, for 24 minutes or until tender. Drain and refresh under cold running water. Drain well.

  • Step 2

    Meanwhile, preheat a barbecue or chargrill on medium-high. Barbecue the corn, turning often, for 15-20 minutes or until charred and tender. Use a sharp knife to remove the kernels. Combine the broccoli and 1 tbs oil in a bowl. Season. Cook the broccoli, turning often, for 10 minutes or until charred and tender. Chop. Transfer to a large bowl.

  • Step 3

    Finely chop 1/4 cup of the mint and coriander. Coarsely chop half the remaining mint and coriander and reserve. Place the prawns, finely chopped herbs, 1 tbs oil and 1 garlic clove in a bowl and stir to combine. Season and cook, turning, for 3 minutes or until cooked through. Transfer to the bowl.

  • Step 4

    Whisk the lime rind, lime juice, chilli, honey and remaining oil and garlic in a bowl. Season. Add the cooked rice, corn, shallot, reserved chopped herbs, whole herbs and dressing to the broccoli mixture. Toss to combine and divide among bowls.

Energy
2119kJ
Fat saturated
4.00g
Fat Total
22.00g
Carbohydrate sugars
g
Carbohydrate Total
35.00g
Dietary Fibre
11.00g
Protein
37.00g
Cholesterol
mg
Sodium
mg

 

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