findaphysicanbuttonSIZING7

Heart Healthy Recipes - Rice & Beans Salad

Article Index
Heart Healthy Recipes
• Spinach Berry Salad
• White Bean Dip
• Corn tomales with avocado-tomatillo salsa
• Rice & Beans Salad
• Broccoli Cheddar Bake
• Crispy Potato Skins
• Vegetable Slaw
• Honey Glazed Sweet Potatoes
• Sauteed Fresh Corn
• Glazed Root Vegetables
• Grilled Lemon Chicken
• Poached Salmon
• Baked Penne Florentine
• Light Colorado Quiche
• Beef Fajitas
• Chicken & Asparagun Tossed with Penne
• Curried Pork Tenderloin in Apple Cider
• Zucchini Lasagna
• Chicken Marsala
• Caribbean Casserole
• Pumpkin Pie
• Irish Brown Bread
• Carrot and Spick Quickbread
• Orange Dream
• Three-Grain Raspberry Muffins
• Apple Berry Cobbler
• Mini Cherry Pies
All Pages

Rice and beans salad

Serves 10 Main-Dish Servings

Ingredients:
1 ½ cups uncooked brown rice
3 cups water
½ cup chopped fresh parsley
½ cup chopped shallots or spring onions (approximately 2 shallots or several spring onions)
15 ounce can garbanzo beans, rinsed and drained
15 ounce can dark kidney beans, rinsed and drained
¼ cup olive oil
1/3 to ½ cup rice vinegar, according to your taste

Directions:

  • Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients. Chill 2 hours or longer.

Nutritional Analysis:
(per serving)
1/10th recipe
Calories: 250 Cholesterol: 0 mg
Protein: 7 g Sodium: 206 mg
Carbohydrate: 39 g Fiber: 5 g
Total fat: 7 g Potassium: 180 mg
Saturated fat: 1 g Calcium: 49 mg
Monounsaturated fat: 4 g
For 1/10th recipe (1 cup):
2 carbohydrate servings