April 3, 2012

Beneficial Bowl

One-pot dishes are quick and simple ways to work healthy foods into your meals.  Just a few cups of wholesome brown rice, a can of fiber-rich beans and your fruit and veggies of choice can make a great anytime meal. This rice bowl features sweet mango salsa and a tangy dressing for added cancer-fighting phytochemicals. The bowl itself only has 5 ingredients, and weighing in at just 284 calories per serving, it won’t break the bank or the belt.

Rice Salad with Mango and Black Beans

2 cups cooked brown rice (see note)

1 (15 oz.) can black beans, rinsed and drained

3/4 cup diced mango, 1/4-inch cubes

1/2 cup chopped and seeded plum tomato

1/3 cup chopped green onion, white and green parts

Dressing

1/3 cup orange juice

1-2 Tbsp. fresh lime juice

1 serrano chile pepper, or 1-2 inch piece jalapeño pepper, coarsely chopped (seenote)

1 tsp. ground cumin

1 tsp. dried oregano

1 Tbsp. canola oil

Salt and ground black pepper

2-3 Tbsp. chopped fresh cilantro

Combine rice, beans, mango, tomatoes and green onion in mixing bowl. This step may be done up to 2 hours before serving with salad covered and refrigerated.

For dressing, in blender or bowl of mini-food processor, whirl orange and lime juice, chile pepper, cumin and oregano until chile is ground up. Add oil and whirl to blend. Season to taste with salt and pepper. This may be done up to 2 hours before serving, and dressing refrigerated.

Just before serving, pour dressing over salad and toss with fork to combine (if salad has been refrigerated, let sit at room temperature for 20 minutes before dressing). Spoon salad into wide, shallow serving bowl, and sprinkle on cilantro. Serve immediately.

Notes:

  • If you like, use frozen brown rice prepared according to package directions. Cool the rice to room temperature before combining with salad ingredients.
  • A Serrano chile gives more heat, while seeding and removing ribs reduces heat. For the least heat, use bottom end of a large jalapeño pepper.

Makes 4 servings; about 1 1/4 cup per serving.

Per serving: 284 calories, 5 g total fat (<1 g saturated fat), 51 g carbohydrate,
10 g protein, 10 g dietary fiber, 201 mg sodium.