Brown Rice, Asparagus, and Tomato Salad - 22g Carbs, 3g Fiber
From: www.diabetesselfmanagement.com
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 tsp lemon juice
2 tsp olive oil
1/8 tsp salt
1/8 tsp black pepper
1/4 cup minced fresh chives OR green onions
2 tsp 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.
Servings.: 4
Serving size: 3/4 cup
Nutrition per Serving: 130 Calories, 3g Fat, 1g Saturated Fat, 0mg Cholesterol, 97mg Sodium, 22g Carbs, 3g Fiber, 4g Protein
Exchanges per serving: 1 1/2 Bread/Starch
Posted by: chefgloria1030@yahoo.com
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