Salsa, Black Bean, and Rice Salad
Beans are loaded with soluble fiber, which lowers blood sugar. For even more fiber and nutrients, substitute brown rice for the white in this recipe.
Ingredients
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2 cups cooked long grain rice, chilled
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1 15-oz. can black beans, rinsed and drained
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2 cups chopped tomatoes
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1 cup chopped yellow or red sweet pepper
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1 cup frozen whole kernel corn, thawed
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2 green onions, thinly sliced
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2 Tbsp. snipped fresh cilantro
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1 cup bottled picante sauce or salsa
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4 oz. Monterey Jack cheese with jalapeno chile peppers, cut into 1/4-inch cubes (optional)
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Lettuce leaves
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1/2 cup fat-free or reduced-fat sour cream
Directions
1.
In large bowl, stir together chilled rice, beans, tomatoes, sweet pepper, corn, onions, and cilantro; add picante sauce or salsa. Toss to coat. Stir in cheese, if using.
2.
Line six salad bowls or plates with lettuce leaves. Top with rice mixture. Serve with sour cream. Makes 6 servings.
Nutrition information
Calories 196, Total Fat 1 g, Saturated Fat 3 g, Cholesterol 6 mg, Sodium 662 mg, Carbohydrate 39 g, Fiber 7 g, Protein 9 g. Daily Values: Vitamin A 0%, Vitamin C 71%, Calcium 8%, Iron 12%. Exchanges: Vegetable 2, Starch 2.
Percent Daily Values are based on a 2,000 calorie diet
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