This fruity, colourful rice salad is packed with good-for-you ingredients.

Serves:

4

Preparation time:

20 minutes

Cooking time:

30 minutes

Approximate cost for recipe:

£3.12

Approximate cost per serving:

78p

• 150g long grain brown rice
• 150g pineapple chunks in natural juice, drained
• 2 small bananas, sliced
• 100g red or green seedless grapes
• 25g sultanas or raisins
• 1 tablespoon lemon juice
• 4 tablespoons low-fat natural yogurt
• 1 tablespoon reduced fat mayonnaise
• 250g cooked chicken, chopped
• Ground black pepper
• A few crisp lettuce leaves, shredded

1. Cook the brown rice in a saucepan of gently boiling water for about 30 minutes, until tender. Rise under cold water to cool it quickly, then drain well.
2. Mix together the rice, pineapple, bananas, grapes, sultanas or raisins and lemon juice.
3. In a large bowl, mix together the yogurt and mayonnaise. Add the rice mixture and chicken. Season with pepper and mix well.
4. Arrange the lettuce on 4 serving plates and share the chicken mixture between them. Serve at once.

Tip 1: By combining low-fat yogurt with low-fat mayonnaise, you make a low calorie dressing that’s lighter than regular mayonnaise.

Tip 2: Try to eat more brown rice! By retaining the bran, which is the outer part of the seed, brown rice is a better source of fibre - the part of plant-based foods that your body doesn’t digest. A diet that’s high in fibre can help lower your risk of heart disease, cancer and diabetes and it may also lower your risk of other gastro-intestinal disorders. The bran is also a rich source of the B vitamins niacin, thiamin and riboflavin, and contains traces of magnesium, phosphorus, iron and zinc too.