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South-of-the-Border Lunch Express

South-of-the-Border Lunch Express

South-of-the-Border Lunch Express

Top brown rice with one of these enticing assortments of vegetables and seasonings for a simple lunch-box meal for one.


Makes 1 serving


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


  1. Combine tomato, salsa, beans, corn, cilantro, garlic and 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.
  2. Microwave rice at HIGH 1 to 1-1/2 minutes in separate 1-quart microwavable dish or until heated through. Top with tomato mixture and cheese, if desired.

Nutritional Information

Serving Size: total recipe
Sodium 488 mg
Protein 10 g
Fiber 9 g
Carbohydrate 69 g
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 7 %
Calories 350

Dietary Exchange

Starch 4
Vegetable 1-1/2

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