Low Glycemic Index Rice Salad

Fantastic, not the usual rice salad but my rice salad, the one you can eat as much as you want, guilt-free and without making your blood sugar spike.
The revolutionary dish of this endless summer.
I will give you all the guidelines for those with blood sugar issues, starting from the choice of rice and the cooking method.

I’m sure these interest you a lot:

Cost: Cheap
Preparation time: 20 Minutes
Portions: 4
Cooking methods: Boiling
Cuisine: Italian
Seasonality: All seasons

485.46 Kcal

calories per serving

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Energy 485.46 (Kcal)
Carbohydrates 42.97 (g) of which sugars 4.71 (g)
Proteins 25.14 (g)
Fat 23.35 (g) of which saturated 7.29 (g)of which unsaturated 7.36 (g)
Fibers 3.31 (g)
Sodium 1,015.81 (mg)

Indicative values for a portion of 275 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s do the shopping

1 cup Venere rice (or mixed whole grain Venere)
4 hard-boiled eggs
3 oz cooked ham (diced)
3 oz provola (or primo sale)
3 oz tuna in olive oil (drained weight, I make it at home)
1 cup carrots (raw diced)
1 cup pickled vegetables
1/3 cup black olives (pitted)
1 cup cherry tomatoes
to taste arugula
to taste basil
to taste salt
to taste extra virgin olive oil
to taste apple cider vinegar

Low Glycemic Index Rice Salad

Tools

What we need to make

1 Pot
1 Colander
1 Knife
1 Salad Bowl

Steps

To make

We will start by preparing the rice:
I chose a mix of whole grain and Venere rice, but you can choose another low glycemic index rice like parboiled basmati, red rice, Venere, or whole grain rice.
Rinse it multiple times under running water until the water becomes clear.
Put the water on the stove with a pinch of salt, and as soon as it starts boiling, pour in the rice and cook it for the time indicated on the package.
Once cooked, drain the rice and cool it under a stream of cold water until it cools down. Then, transfer it to the fridge while you prepare the other ingredients.
Make the hard-boiled eggs and then peel them.
In another pot, boil the green beans but not the carrots, which should be used raw and diced. In fact, cooked carrots raise the glycemic index.
In a bowl, combine the diced ham,
the provola or primo sale,
the olives
all the raw and pickled vegetables, and finally the hard-boiled eggs. Season with salt, pepper, oil, and apple cider vinegar as if it were a simple salad.
Mix, and then go get the rice from the fridge that in the meantime will have cooled down, otherwise wait until it is.
Mix the rice salad well and place in the fridge until ready to serve.
Start the meal with a nice bowl of salad and then your low glycemic index rice salad which will be a complete dish.