Meals Matter

BrownRice, Asparagus and Tomato Salad

Contributed By: sischr94
Diabetic Cooking

Ingredients

1 cup Instant brown rice

12 Medium spears fresh 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 chives or green onions green parts only

2 tsp Minced fresh dill

Preparation

1. Bring 1 cup water to boil in medium saucepan. Stir in rice. Bring water to a boil again. Cover. Reduce heat to low. Simmer 5 minutes. Remover from heat. Stir rice; cover again. Set aside 5 minutes or unti lwater is absorbed and rice is tender. Fluff withfork. Set aside.

2. Meanwhile, place asparagus in larg salad bowl. Core tomatoes over a seperate bowl to catch juice. Dice tomatoes, reserviing juice. Add tomatoes to asparagus. Stir together 1 1/2 tbs reserved tomato juice, lemon juice, oil, salt and pepper in small bowl. Stir in chives and dill.

3. Add rice to salad bowl. Pour in dressing Toss gently, but well.

Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.

Cook's Notes

Dietary Exchanges: 2 Vegetable 2 Starch 1/2 Meat Protein 7 g Cholesterol 0 mg Dietary Fiber 54 g

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Rice, Pasta & Bread
Vegetables
Salads & Dressings
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Meal Type: Lunch

Nutrient Information

Calories: 215
Total Fat: 3
Saturated Fat: <1
Carbohydrates: 41
Sodium: 97