Nutritious Nibbles

Rice, Black Bean & Feta Salad

August brings lots of heat and in the Midwest that means lots of homegrown tomatoes. Here's an environmentally-friendly idea for any meal. It saves energy (no cooking) and money (uses beans instead of meat), and uses locally-grown produce (those great tasting tomatoes). Serve with whole grain corn tortillas and some 'in-season' blackberries or cherries for a complete meal.

Ingredients:
1 can (15 oz) black beans, rinsed and drained
1 1/2 cups chopped tomatoes
1 1/2 cups cooked brown rice
1 package (3.5 oz) feta cheese (fat free or regular)
1/2 cup chopped celery
1/2 cup chopped green onions
1/2 cup light or fat free Italian salad dressing
2 tablespoons chopped fresh cilantro or parsley

Preparation:
Mix all ingredients and refrigerate for a few hours

Makes 5 servings

Nutrition information per serving: Calories 222; Protein 11g; Carbohydrates 34g; Fat 5g;Cholesterol 18mg; Calcium 133mg; Sodium 391mg; Fiber 8g; Iron 2mg.

Current Nutritious Nibbles
Lemon Ginger Chicken

Archived Nutritious Nibbles
Spicy Grilled Tenderloin w/ Sour Cream Sauce
Baked Taco Salad
Healthier Hoppin' John
Quinoa Stuffed Peppers
Easy Salads
Curry Lentil Soup
Breakfast Quiche Sweet Potato Pear Salad
Stuffed Acorn Squash
Turkey Pot Roast
Greek Chicken Pitas with Tzatziki Herb Yogurt Sauce
Grilled Peaches
Mixed Berry Salad with Mint
Asparagus with Curry Sauce
Quinoa Primavera with Chicken
Salmon with Peppers
Black Bean Tortilla Soup
Southwestern Spiced Walnuts
Traditional Gingersnaps
Mashed Sweet Potatoes
Apple Crisp
Southwest Wraps
Rice, Black Bean & Feta Salad
Summer Peach Cobbler
Asian-Flavored Turkey Burgers
Spinach Strawberry Salad with Grilled Chicken
Hummus and Pita Chips
Pear, Feta and Basil Salad
White Chicken Chili
Oven-Fried Sweet Potatoes