A light-tasting, easy-to-assemble lunch for summery days. 

Reduced Fat Sausage, Avocado and Mint Rice Salad

Serves 4


Prep time – 15 minutes  

Cooking time – 15 minutes


8 x HECK Reduced Fat Sausages

1 spray low-cal oil

250g cooked wholemeal rice (you can buy pre-prepared in pouches or just cook your own)

1 x medium 150g avocado

1 generous bunch of mint

1 bunch spring onions

2 little gem lettuces

Juice of 1 lime

1 tbsp reduced salt soy sauce


Dressing – combine 1 tbsp each of Dijon mustard, runny honey, cider vinegar with 2 tbsp warm water and blend.  Season to taste with salt and pepper.


Cut the sausages into thirds and cook with low-cal spray in a non-stick pan.  Once the sausages are cooked through and have started to colour, add the chopped spring onions and the wholemeal rice along with a tablespoon of water.  Increase the heat to a moderate level until cooked through, and then finish with the soy sauce and lime juice. 

Meanwhile, chop the little gem lettuces into rounds and mix the leaves with the chopped mint in a large salad bowl.   Dress the salad with 2-3 tbsp of your prepared dressing according to taste and then turn the salad out over the warm rice and sausage mixture. 

Toss everything together to combine and then decorate with thinly sliced avocado and a sprinkle of fresh mint before serving.

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