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Add a photoAs a main dish or a side to any number of meats or fish meals, this perky bright salad is tasty and healthy. The recipe is from the USA Rice Federation, with only slight modifications. (You can also substitute brown rice for the quinoa for simplicity.) One side serving (7/8 cup salad) provides 215 calories; 31 G. carbohydrate; 5.6 G fiber (National Nutrient Data Base).
Ингредиенты
- 3 cups cooked brown rice, cooled
- 1 cup cooked quinoa, cooled
- 7.5 ounces canned black beans (½ of a 15-ounce can), rinsed and drained
- 2 medium poblano peppers, seeded and minced (the market was out of these so I had to sub 1/3 cup fresh anaheim chilie, seeded and minced)
- 1 cup grape tomatoes, quartered
- ½ cup finely diced red onion
- ½ cup chopped fresh cilantro
- 2 medium garlic cloves, minced
- 4 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 ripe avocado, peeled, seeded and chopped
Инструкции
- In a large bowl, mix together brown rice, quinoa, black beans, peppers, tomatoes, onion, cilantro, and garlic.
- In small bowl whisk together lemon juice, olive oil and salt. Stir into salad, mixing lightly.
- Gently fold in avocado.
- Yield: 4 main dish servings (about 1 3/4 cups each); or 8 side dish servings (7/8 cup each.)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 163g | |
| Recipe makes 8 servings | |
| Calories 314 | |
| Calories from Fat 73 | 23% |
| Total Fat 8.21g | 10% |
| Saturated Fat 1.21g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 300mg | 13% |
| Potassium 659mg | 19% |
| Total Carbs 50.29g | 13% |
| Dietary Fiber 8.2g | 27% |
| Sugars 1.75g | 1% |
| Protein 11.16g | 18% |
Комментарии
13 марта 2012I appreciate the time you take to leave such upbeat remarks! Hope you enjoy trying the salad.
13 марта 2012Oh my I cant wait to try this one. What a wonderful bunch of Lent recipes. I love this one because it is very healthy. Thanks for sharing with us.
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