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Seafood Combination
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
South-of-the-Border Lunch Express
Yield: Makes 1 serving
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:
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 |
This recipe appears in:
Mexican
