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Fiesta Rice Salad

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Fiesta Rice Salad
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  • Makes: 4 servings

This cool and refreshing salad is a great way to use leftover rice and turn it into dinner on a hot summer night.

Ingredients

  • 1 cup brown rice (cooked)
  • 1 carrot (shredded)
  • 1 cup broccoli (chopped fine)
  • 1 red onion (small, chopped)
  • 1 cup tomato (chopped)
  • 1 bell pepper (sweet, green, red, yellow)
  • 1 can kidney beans (15oz, drained, rinsed)
  • 2 tablespoon cilantro (or other fresh herbs) (chopped fine)
  • 2 tablespoon red wine vinegar (or white or cider)
  • 1 tablespoon vegetable oil
  • salt and pepper (to taste, optional)

Directions

  1. Wash and chop vegetables and mix with cooked rice.
  2. In a small bowl, add vinegar, oil, dill, salt and pepper. (Or use your favorite dressing.) Pour over rice mixture.
  3. Add beans and toss well. Serve cold and enjoy!

Notes

Use your favorite vegetables- zucchini, summer squash, corn, greens, kohlrabi, cabbage or string beans. Use frozen or canned when fresh is unavailable. Grate, chop, cut into small thin strips for different shapes.

Be creative! Try different vinegars -- cider, red or white wine, balsamic, rice or white – or flavored vinegars.

Use low calorie salad dressing and leave out the vinegar and oil.

Try a squeeze of lemon or lime juice in place of vinegar!

Try different fresh herbs- cilantro, dill, basil, chives, tarragon, oregano, rosemary or mint to name a few. Or use dried herbs – but use less.

Source: Connecticut Food Policy Council, Farm Fresh Summertime Recipes

Nutrition Information

Serving Size: 1/4 of recipe (49g)
Nutrients Amount
Calories 210
Total Fat N/A
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 26 mg
Total Carbohydrate 35 g
Dietary Fiber 9 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 53 mg
Iron 3 mg
Potassium 618 mg
N/A - data is not available
Nutrients Amount
Calories 210
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 35 g
Dietary Fiber 9 g
Total Sugars 4 g
Added Sugars 0 g
Protein 9 g
Minerals
Calcium 53 mg
Potassium 618 mg
Sodium 26 mg
Copper 293 mcg
Iron 3 mg
Magnesium 70 mg
Phosphorus 184 mg
Selenium 6 mcg
Zinc 1 mg
Vitamins
Vitamin A 160 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 53 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 42 mcg
Folate 124 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 37 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1 1/2 cups
Grains
1/2 ounces
Protein Foods
1 3/4 ounces

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