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Broccoli, Salmon and Brown Rice Cakes

Serves 4

Ingredients

  • ¾ cup unsalted vegetable stock
  • 1 head Broccoli (large)
  • Ready cook brown rice (250g)
  • 1 tablespoon mustard seed
  • ¼ cup whole wheat breadcrumb
  • Pinch black pepper 
  • 2 large egg
  • 1 medium chopped onion
  • Spray oil
  • 400g Tinned Salmon in spring water
  • 550g Mixed leaf salad
  • 1 tablespoon Balsamic vinegar

Cooking instructions

  1. Preheat over to 230C. Line the baking tray with baking paper
  2. Chop broccoli into small pieces
  3. Place pan over medium high heat, spray with oil, add onion and garlic, sauté for 4 minutes.  
  4. Add chopped broccoli and stock into the pan, bring to boil and cook for 3 minutes
  5. Heat rice according to package. Toss it in a big mixing bowl, combine with broccoli, mustard, pepper, breadcrumb and salmon. Stir in beaten eggs and combine well
  6. Divide the mixture into 8 and arrange patties on a pan.
  7. Bake at 230C for 15 minutes
  8. Toss mixed leaf salad with balsamic vinegar and serve with 2 rice cakes. This meal could also be served with a bowl of leek zucchini basil soup. 

Nutritional Information:

Per serve:

 

Energy: 1638kJ

Protein: 26g

Total Carbohydrates: 32g

Total Fat: 15g

Sodium: 306mg

Fiber: 4.8g

Broccoli Salmon and Brown Rice Cakes

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