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Derby cheese and rice salad
A most satisfying rice and fruit salad tossed in a light dressing.
What you need
- 175 g long grain rice
- 400 ml boiling water
- 60 ml french dressing
- 50 g sage derby cheese, diced
- 50 g red leicester cheese, diced
- 1 stick celery, chopped
- 2 salad onions, trimmed and chopped
- 4 dates, stoned and sliced
- 100 g ham, chopped
- 225 g canned pineapple slices, drained and chopped
Method
Add the rice to the boiling water and cook for 10 min. Rinse well.
Toss in the French dressing. Leave to cool.
When cold mix in the remaining ingredients.
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Preparation 10 minutes Cook 15 minutes Total 25 minutes -
Energy 448 kcal/serving Fat 6.19 g/serving Carbohydrates 204.76 g/serving Glycaemic Index 60 Glycaemic Load 31.13 
Serving suggestion
Use a ring mould. Turn out onto a plate and fill the centre with cold meats or lettuce.
Cook's tip
Try replacing the long grain rice with a mixture of wild and long grain rice.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1874 | 632 | 10475 | 8350 |
| Energy (kcal) | 448 | 151 | 2500 | 2000 |
| Protein (g) | 17.1 | 5.77 | ||
| Carbohydrate (g) | 54.1 | 18.2 | 345 | 275 |
| Fat (g) | 18.4 | 6.19 | 95 | 70 |
| Fat (saturated) (g) | 8.31 | 2.80 | ||
| Fibre (g) | 2.01 | 0.68 | ||
| Sodium (mg) | 797 | 268 | ||
| Salt (equivalent) (g) | 1.99 | 0.67 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 105 | 35.7 | 800 |
| Vitamin B-12 (µg) | 0.45 | 0.15 | 1 |
| Vitamin B-6 (mg) | 0.26 | 0.09 | 2 |
| Vitamin C (mg) | 7.45 | 2.51 | 60 |
| Vitamin D (µg) | 4.54 | 1.53 | 266 |
| Vitamin E (mg) | 1.66 | 0.56 | 10 |
| Zinc (mg) | 2.27 | 0.76 | 15 |
| Calcium (mg) | 242 | 81.8 | 800 |
| Folate (mcg) | 21.5 | 7.25 | 200 |
| Iron (mg) | 1.42 | 0.48 | 14 |
| Magnesium (mg) | 38.6 | 13.0 | 300 |
| Niacin (mg) | 2.65 | 0.89 | 18 |
| Pantothenic acid (mg) | 0.90 | 0.30 | 6 |
| Riboflavin (mg) | 0.24 | 0.08 | 1.6 |
| Phosphorous (mg) | 279 | 94.4 | 800 |
| Thiamin (mg) | 0.32 | 0.11 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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