Brown Rice Salad

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Brown Rice Salad

This is an example of a recipe that can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and dress with citrus vinaigrette. This recipe uses avocado and orange. You could use cucumber, tomato, onion, or shredded squash – really any vegetable. For the fruit component, any citrus, mango, or pineapple works well. Choose any whole grain and any canned bean. This is a great way to use up leftover grains from other meals. This can be a side dish or served on top of a mixed green salad.

Serves 4
Serving Size: 1½ cups
Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients:

Salad:

  • 1 avocado, cubed
  • 2 cups cooked brown rice, chilled
  • 1 orange, cut in small pieces
  • 1 can black beans, rinsed and drained
  • 1 green onion, thinly sliced
  • 2-3 tablespoons herb (parsley, mint, cilantro, basil) (optional)

Dressing:

  • Juice from 1 lime or lemon (approximately 2 tablespoons)
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Directions:

  1. Combine avocado, brown rice, orange pieces, black beans, and onion in a large bowl.
  2. Combine juice, olive oil and salt and pepper in a small bowl. Whisk to combine.
  3. Pour dressing over salad and stir to coat.
  4. Add herbs into large bowl with other ingredients and stir to combine.
  5. Can be kept refrigerated for several days.

Nutrition Information per Serving:(Based on ½ teaspoon salt and ½ teaspoon pepper)

  • Serving Size: 1½ cups
  • Vegetables: ¾ cup
  • Fruits: ¼ cup
  • Calories: 337 calories
  • Carbohydrates: 48 grams
  • Fiber: 12 grams
  • Protein: 10 grams
  • Fat: 13 grams
  • Sodium: 155 mg

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