Diabetic Cooking


Brown Rice, Asparagus, and Tomato Salad



  • 1 cup instant brown rice
  • 12 medium spears asparagus, cooked and cut into 1-inch pieces
  • 2 medium tomatoes
  • 2 1/2 teaspoons lemon juice
  • 2 teaspoons olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 cup minced fresh chives or green onions
  • 2 teaspoons minced fresh dill


Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.

Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.

Add rice to salad bowl. Pour in dressing; toss lightly to coat.

Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.

Yield: 4 servings. Serving size: 3/4 cup.

Nutrition Facts Per Serving:
Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch.

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