RICE & WHITE SAUCE SALAD: when barbeques & salad bars take their toll

A buffet salad designed not to upset a dicky tummy...

Lean, clean and soothing white basmati salad

In England, we aren't used to heat waves and the food 'n  drink that appears with them.  Like fire-cooked food and salads from happy cooks trying to outdo each other with sassy ingredients and dressings. 

That's great and guests will enjoy them all.

But if you're suffering from overeating or an uneasy tummy, bland'ish food is the way to go. 

Individual bowls of salad veg with separate dressings makes guests' choices easier.

Simple potato salads with maybe one extra ingredient - finely sliced celery, hard boiled eggs - are brilliant (there are plenty of good ones in 67goingon50's archive).  Strongly recommended is plain Lo-fat 10-minute Smashed Potato Salad.

Plainer salads don't have to be tasteless though, as this post's Rice & White Sauce Salad proves.

It's very soothing in appearance, flavours and texture.  It's creamy but low-fat with delicate non-strident flavours. Easily digested, it settles and calms upset stomachs.  

It won't cost much, is easily to put together, can be prepped ahead and does Triple Duty as a vegan, vegetarian or carnivolre choice.

Every salad buffet should offer something like it.

Cost: min £1'ish, more depending on additions 

Portions:2-3     easily multiplied

Ingredients:

1.5 cups cooled cooked white rice (1/2 cup raw - Cook in water perfumed with a slice of fresh ginger, a large garlic clove, 2 spring onions and - if you like - half a stock cube, drain, discarding aromatics) 

generous 1/3 cup frozen peas, defrosted

Optional additions

ribbons of cold thin cooked 1-egg omelette  (opt)

thinly sliced mushrooms cooked in butter & lemon juice (opt)

shredded cooked chicken (opt)

finely cubed firm tofu (opt)

Dressing

1/4 cup mayo

generous 1/2 cup strained plain yoghurt (Greek, Icelandic or regular yoghurt home-thickened - see bottom of page Salad Dressing a la 67goingon50 )

2 spring onions, coarsely chopped

1/4 tsp dried or 1 tsp fresh chives (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh parsley (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh dill (opt)

pepper & salt

Method:

1. Place salad dressing ingredients in small bowl; use a stick or bowl blender to blitz until completely smooth; refrigerate until needed
2. If rice is clumped together, put into a freezer bag; close;  gently press any lumps until grains are separate; refrigerate till needed
3. At least an hour before serving, mix together rice, peas and additions, if using
4. Stir in enough dressing to generously moisten but not overwhelm (leftover sauce can be used elsewhere)
5. Keep cool till needed  

Comments:

'I had this when I was recovering from gastric 'flu and it calmed my sore tum; the yoghurty dressing was like a balm. I ate little else that day.' Retired writer

Tips:

• If you liked this you will also like Foods for a Dicky Tummy/Overindulgence 
• For classic 67goingon50 potato salad recipes go here 

 

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This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.