Savory Indian-style rice and crispy salad two ways

This meal's satisfying, spicy aroma and traditional Indian flavour make it enjoyable any time of the year. The rice, with its slightly chewy texture and Indian spices, gives the perfect backdrop for the turkey, vegetables, grapes and nuts. Here are two tasty recipes for you to try.

Prep time: 50 minutes, plus cooling

Serves: 6

Salad

• 15 ml (1 tbsp) canola oil
• 500 g (2 c) brown basmati rice, well rinsed
• 1 onion, finely chopped
• 5 ml (1 tsp) grated fresh ginger
• 1 ml (1/4 tsp) garam masala
• 1 ml (1/4 tsp) ground coriander
• 2 ml (1/2 tsp) curry powder
• 1.1 L (4 1/2 c) hot, reduced-fat chicken broth
• 1 bay leaf
• 3 large celery stalks, chopped
• 4 scallions, chopped
• 1 large carrot, grated
• 250 g (1 c) seedless red grapes, halved, divided
• 500 g (1 lb) skinless cooked turkey or chicken meat, cubed
• 45 ml (3 tbsp) chopped parsley
• Soft lettuce leaves
• 125 g (1/2 c) toasted pecans, coarsely chopped

Vinaigrette

• 60 ml (4 tbsp) orange juice
• 10 ml (2 tsp) lime juice
• 20 ml (4 tsp) canola oil
• 15 ml (1 tbsp) snipped fresh chives
• Pepper to taste

1. Heat oil in a pot over medium heat. Add rice and stir to coat thoroughly. Cook, stirring frequently, for one minute. Add onion, ginger, garam masala, coriander and curry powder. Continue cooking, stirring, until the onion starts to soften (about 3 to 4 minutes).
2. Add broth and bay leaf and bring to a boil. Reduce heat, cover and simmer until the rice is tender (about 25 minutes). Discard bay leaf and transfer rice to a large bowl to cool.
3. Meanwhile, to make the dressing, whisk together the orange and lime juices, oil and chives. Season with pepper to taste.
4. Add celery, scallions and carrot to cooled rice. Reserve half the grapes and add remainder to rice. Add the chicken or turkey and parsley. Drizzle dressing over top and turn the salad gently to combine everything.
5. Arrange a bed of lettuce leaves on each of the four plates. Pile the rice on top. Scatter the remaining grapes and pecans over salad and serve.

Directions

1. Cook the rice with the onion as in the main recipe, but omit spices and ginger. Leave to cool. Stir in mixed fresh herbs, 15 ml (1 tbsp) chopped fresh tarragon or dill, 30 ml (2 tbsp) snipped fresh chives and 60 ml (4 tbsp) chopped parsley. Also, add half a peeled cucumber, quartered lengthwise and sliced, 1 large grated carrot, 3 sliced celery stalks and 5 radicchio leaves, torn into thin ribbons.
2. Dress with citrus vinaigrette and toss gently. Heat 5 ml (1 tsp) olive oil in a small skillet and sauté 500 grams (1 pound) skinless salmon fillets for 3 minutes on each side (or until just cooked through). Break into large flakes and fold into the rice salad, taking care not to break up the fish too much.
3. Garnish with halved cherry tomatoes. Peel three oranges and divide into segments, working over a bowl to catch the juice. Use juice in the dressing and garnish the salads with orange segments.

Key nutrients

• 500 calories
• 150 calories from fat
• 17 g fat
• 2 g saturated fat
• 0g trans fat
• 26 g protein
• 62 g carbohydrates
• 4 g fibre
• 170 mg sodium

Vitamins and minerals

• 14 mg vitamin C
• 46 mg magnesium
• 487 mg potassium
• 88 mg calcium

Filled with a variety of healthy veggies, fruits and nuts, this savory Indian dish is perfect for the health-conscious foodie!