This rice salad is packed with the flavors of the Mediterranean and would make a good accompaniment to all sorts of fish, poultry and meat dishes.

Serves: 4

Ingredients

• 275g/10oz long grain rice

• 1 bunch spring onions, finely sliced

• 1 green pepper, seeded and finely diced

• 1 yellow pepper, seeded and finely diced

• 225g/8oz tomatoes, peeled, seeded and chopped

• 30ml/2 tbsp fresh chopped coriander

For the dressing

• 75ml/5 tbsp mixed sunflower and olive oil

• 15 ml/1 tbsp rice vinegar

• 5ml/1 tsp Dijon mustard

• salt and ground black pepper

Direction:

1. Cook the rice for 10-12 minutes until tender but still slightly firm. Do not overcook. Drain and rinse with cold water.

2. Allow the rice to cool completely and then place in a large serving bowl. Add the spring onions, peppers, tomatoes and coriander.

3. Make the dressing by putting all the ingredients in a jar with a tight fitting lid and shaking vigorously until well blended. Stir the dressing into the rice and adjust the seasoning.

4. Cover and chill for about 1 hour before serving.

Nutritional Information: Per portion

• Energy 275kcals/1162kj

• Protein 4.3g

• Fat 11.1g

• Saturated fat 1.8g

• Carbohydrate 42g

• Sugar 2.8g

• Fibre (NSP) 1.6g

• Calcium 37mg