غداءمتوسط

Fiesta Rice Salad

Name: Fiesta Rice Salad
Prep time: 15 min
Total time: 15 min
Yield: 4
Ingredients: 1 cup brown rice; 1 carrot; 1 cup broccoli; 1 small red onion; 1 cup tomato; 1 sweet bell pepper, green, red, or yellow; 1 can kidney beans, low-sodium; 2 tablespoons cilantro (or other fresh herbs); 2 tablespoons red wine vinegar; 1 tablespoon vegetable oil; salt and pepper

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

15 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/4 of recipe (49g)

226

سعرات حرارية

بروتين

38g

كربوهيدرات

دهون

ألياف

سكر

153mg

صوديوم

دهون مشبعة 1 g · كوليسترول 0 mg

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المكونات

brown rice
1 cup · cooked
carrot
1 · shredded
broccoli
1 cup · chopped fine
red onion
1 small · chopped
tomato
1 cup · chopped
sweet bell pepper, green, red, or yellow
1 · chopped
kidney beans, low-sodium
1 can · 15.5 ounce, drained, rinsed
cilantro (or other fresh herbs)
2 tablespoons · chopped fine
red wine vinegar
2 tablespoons · or white or cider
vegetable oil
1 tablespoon
salt and pepper
to taste, optional

التعليمات

1
Wash hands with soap and water.
2
Wash and chop vegetables and mix with cooked rice.
3
In a small bowl, add vinegar, oil, dill, salt and pepper. (Or use your favorite dressing.) Pour over rice mixture.
4
Add beans and toss well. Serve cold and enjoy!

ملاحظات

•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.

المصدر: USDA MyPlate Kitchen · Farm Fresh Summertime Recipes Connecticut Food Policy Council

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