Wednesday, October 26, 2011

Brown Rice Salad

This salad is great to make in large batches and use for several meals throughout the week. It can be served warm or cold.

Some ideas for using this healthy salad:
- Serve along side a grilled chicken breast, tuna or salmon steak, or lean pork chop, topped with spicy mango salsa.
- Serve on a bed of lettuce for a quick, tasty, hearty lunch
- Stuff into pita pocket or wrap & add crunchy romaine or other greens.
- Make a quick tortilla soup by adding a couple cups to low sodium chicken broth, add diced chicken & baked corn tortilla strips.
- Freeze in portion size containers for any of these uses. (when freezing, don't add avocado to entire batch, add fresh when using)

30 Minutes to Prepare and Cook

8 cups cooked brown rice
1 can black beans, drained and rinsed well
3 roma tomatoes, diced
1 medium red onion, diced
1 mango, diced
2 firm, yet ripe avocados
1/2 red capsicum, diced
1/2 yellow capsicum, diced
2 cloves garlic, crushed
1 bunch fresh coriander
juice of 2 limes
1/4 cup olive oil
4 tbsp teriyaki sauce
1/4 tsp cumin
sea salt & freshly cracked black pepper
Optional: diced jalepenos

Cook rice in rice cooker, fluff & allow to cool.
Chop all fresh ingredients.
Mix olive oil, teriyaki sauce, garlic & lime juice in small bowl.
Toss all ingredients in large bowl, season with cumin, salt & pepper to taste.

Makes 12 portions

Nutritional Info

Servings Per Recipe: 12

Nutritional Value Per Serving
Calories: 286.1
Total Fat: 10.6 g
Cholesterol: 0.0 mg
Sodium: 520.5 mg
Total Carbs: 44.1 g
Dietary Fiber: 6.6 g
Protein: 6.3 g

Adapted from a recipe submitted by KGBRACKETT on SparkRecipes

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