This recipe was in our food section of the paper this week. The recipe was submitted to Jeanne Jones (cookbook author) to revise and lower the calories. I made 1/2 a recipe today and it is delicious. Even 1/2 a recipe makes a lot. If you don't mind chopping vegetables, this will do for a couple of meals. The dressing is excellent also.
Low Fat Mexican Bean and Rice Salad
2 1/2 cups f/f low sodium chicken broth
1 cup brown rice medley
1/2 red bell pepper, chopped
1 sm. red onion, chopped
1 cup zucchini, chopped
1 cup cucumber, chopped
1/4 cup chopped fresh cilantro
1 cup fresh or frozen corn
1 cup grated carrots (I shredded)
16 cups chopped romaine lettuce (about one large bag)
1 can (15 oz.) black beans, rinsed and drained
In a sauce pan bring broth to a boil. Add rice medley, return to boil, cover and reduce heat to low. Simmer for 45 min. or until rice is tender and liquid is absorbed.
Chop the vegetables and place in a large bowl. Use any variety of veg. to reach a total of 5 cups. Combine drained beans with veg.
When rice is cooked, stir into vegetables. the heat will enhance the flavor of the veg. as the rice cools
1 tabl. white wine or rice vinegar
3 tabl. fresh lime juice (make some zest before you squeeze the lime)
1 tabl. olive oil
1/2 tsp. salt
1/2 tsp. pepper
1 clove garlic
1/4 tsp. lime zest
1/4 cup fresh cilantro
1/4 cup water
2 tabl. light mayonnaise
1/4 cup light sour cream (I used f/f)
In a blender combine the vinegar, lime juice, olive oil, salt, pepper, garlic, lime zest, cilantro and water. Blend until cilantro is chopped very finely and all the ingred. are well combined. Add mayo and sour cream and blend well. Makes 1 cup.
To serve the salad, combine 1 cup of rice mixture with 2 cups of lettuce, and toss. Add 2 tabl. of dressing to each serving. The rice mixture can be kept for 2 - 3 days in the refrig. Mix in the lettuce just before serving.
Per serv: 205 cal, 4g fat, 2mg chol, 36g carb, 7g fiber
I found the rice medley at our produce store that sells it in bulk bins. Henry's aka Wild Oats.
Ann in San Diego
| current weight: -11.0 under