Diabetic Cooking

South-of-the-Border Lunch Express


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Ingredients

  • 1/2 cup chopped seeded tomato
  • 1/4 cup chunky salsa
  • 1/4 cup rinsed and drained canned black beans
  • 1/4 cup frozen corn, thawed
  • 1 teaspoon chopped fresh cilantro
  • 1/4 teaspoon chopped garlic
  • Dash ground red pepper
  • 1 cup cooked brown rice
  • Shredded reduced-fat Cheddar cheese (optional)

Directions

Combine tomato, salsa, beans, corn, cilantro, garlic, and ground red pepper in 1-quart microwavable bowl. Cover with vented plastic wrap. Microwave on high 1 to 1 1/2 minutes or until heated through; stir.

Microwave rice in separate 1-quart microwavable dish on high 1 to 1 1/2 minutes or until heated through. Top with tomato mixture and cheese, if desired.

Variation: To make this vegetarian dish even more satisfying, add pinto beans.

Yield: 2 servings. Serving size: 1/2 of total recipe.

Nutrition Facts Per Serving:
Calories: 175 calories, Carbohydrates: 35 g, Protein: 5 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 244 mg, Fiber: 5 g

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


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