Name: South-of-the-Border Lunch Express
Yield: 2 servings
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)

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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

Yield:
2 servings

Serving size:
1/2 of total recipe

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.

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.