South-of-the-Border Lunch Express
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South-of-the-Border Lunch Express
YIELD Makes 1 serving
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Top brown rice with one of these enticing assortments of vegetables and seasonings for a simple lunch-box meal for one.
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 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) | |
PREPARATION:
Microwave Directions
- 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.
- 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.
This recipe appears in:
Mexican
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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