Friday, July 28, 2017

[Healthy_Recipes_For_Diabetic_Friends] Brown Rice, Asparagus, and Tomato Salad - 22g Carbs, 3g Fiber


Brown Rice, Asparagus, and Tomato Salad -  22g Carbs, 3g Fiber


1 cup instant brown rice
12 medium spears 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 fresh chives OR green onions
2 tsp minced fresh dill

Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.

Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.

Add rice to salad bowl. Pour in dressing; toss lightly to coat.

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

Servings.: 4
Serving size: 3/4 cup
Nutrition per Serving: 130 Calories, 3g Fat, 1g Saturated Fat, 0mg Cholesterol, 97mg Sodium, 22g Carbs, 3g Fiber, 4g Protein

Exchanges per serving: 1 1/2 Bread/Starch


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)

Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.