As our lives get busier, there are more ‘quick’ or microwavable rice and related products (e.g., quinoa and chia seeds) finding their way onto our supermarket shelves, that can be enjoyed as sides for our main meals, or as a quick and easy lunch (served with canned fish, cold meat or poultry, etc. for a complete meal). In Australia, we have a rapidly growing range of delicious and healthy, low GI choices available at an affordable price.
Regular rice products
- SunRice Low GI Brown Rice – GI54
- SunRice Doongara Low GI Clever Rice – GI54
Quick meals products
- SunRice Low GI White Rice microwavable pouch – GI52
- Coles Brown Rice and Chia Seeds – GI41
- Coles Brown Rice and Quinoa – GI51
- Coles 7 Ancient Grains – GI49
- Coles Mexican Rice – GI47
- Coles Simply Gluten Free Mexican Style Quinoa and Brown Rice Cups – GI49
- Coles Simply Gluten Free Quinoa Cups – GI53
Coles Supermarkets have some wonderful family recipes on their website with their rice products, but as yet nothing using the new “90 second” Brown Rice and Quinoa. With their permission, we asked Alison Roberts, Diabetic Living’s food editor, to recreate their Roast Vegetable Rice Salad for a family of four people using one packet of Coles Brown Rice and Quinoa. “It’s delicious,” says Alison.
Roasted Vegetable, Rice and Quinoa Salad.
- Preparation time: 10 minutes
- Cooking time: 35 minutes
- Serves 4
500g (1lb 2oz) orange sweet potato, peeled and cut into 2cm (¾in) pieces
1 medium eggplant (aubergine), cut into 3cm (1½in) pieces
1 red onion, peeled and cut into wedges
2½ tbsp extra virgin olive oil
1 red capsicum (bell pepper), cut into 3cm (1½in) pieces
1 x 250g (8oz) packet Coles Brown Rice and Quinoa
2 tbsp balsamic vinegar
80g (2½oz) pitted Kalamata olives, quartered
50g (2oz) rocket leaves
Freshly ground black pepper
Preheat the oven to 190°C/380°F (fan-forced). Line a large roasting pan with non-stick baking paper.
Toss the sweet potato, eggplant and onion in 1½ tablespoons of the oil. Spread the vegetables out over the lined pan. Toss the capsicum with another 2 teaspoons of oil in a small bowl and set the capsicum aside.
Roast the sweet potato, eggplant and onion for 15 minutes. Add the capsicum to the pan and roast for a further 20 minutes or until the vegetables are golden and tender. Set aside for 10 minutes to cool slightly.
Meanwhile, prepare the Rice and Quinoa following packet directions. Transfer to a large bowl and set aside to cool slightly. Add the balsamic vinegar, olives, rocket and remaining olive oil. Season with pepper and toss to combine.
Add the roasted vegetables to the rice mixture and toss gently to combine. Place on a serving platter and serve.
1440 kJ/ 345 calories; 7 g protein; 13 g fat (includes 2 g saturated fat; saturated:unsaturated fat ratio 0.2); 46 g available carbs (includes 15 g sugars and 31 g starch); 6 g fibre; sodium:potassium ratio 0.24