Southwestern Rice Salad

Southwestern Rice Salad takes around 20 minutes from beginning to end. For 95 cents per serving, you get a salad that serves 7. Watching your figure? This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe has 229 calories, 7g of protein, and 6g of fat per serving. This recipe from Taste of Home requires canned kidney beans, salt, ground cumin, and frozen corn. This recipe is liked by 101 foodies and cooks. With a spoonacular score of 47%, this dish is good. If you like this recipe, take a look at these similar recipes: Southwestern Rice Salad, Southwestern Rice and Bean Salad, and Southwestern Bean and Rice Salad.

Servings: 7

Preparation duration: 20 minutes

 

Ingredients:

1 can (16 ounces) kidney beans, rinsed and drained

2 cups cooked long grain rice, cooled

1 cup cooked wild rice, cooled

1-1/2 cups frozen corn, thawed

1/2 cup diced green pepper

1 teaspoon ground cumin

1/2 cup reduced-fat Italian salad dressing

1 can (2-1/4 ounces) sliced ripe olives, drained

1/2 cup diced red onion

1-1/2 cups chunky salsa

1/4 teaspoon salt

Equipment:

bowl

Cooking instruction summary:

Directions In a large bowl, combine the first seven ingredients. In a jar with a tight-fitting lid, combine salsa, salad dressing, cumin and salt; shake well. Pour over rice mixture and stir to coat. Cover and refrigerate for at least 2 hours. Yield: 7 servings. Originally published as Southwestern Rice Salad in Light & TastyJune/July 2001, p39 Nutritional Facts One serving (1 cup) equals 257 calories, 4 g fat (0.55 g saturated fat), 0.55 mg cholesterol, 537 mg sodium, 48 g carbohydrate, 12 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a large bowl, combine the first seven ingredients. In a jar with a tight-fitting lid, combine salsa, salad dressing, cumin and salt; shake well.

2. Pour over rice mixture and stir to coat. Cover and refrigerate for at least 2 hours.


Nutrition Information:

Quickview
228 Calories
7g Protein
5g Total Fat
39g Carbs
5% Health Score
Limit These
Calories
228
11%

Fat
5g
9%

  Saturated Fat
0.81g
5%

Carbohydrates
39g
13%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
807mg
35%

Get Enough Of These
Protein
7g
15%

Manganese
0.59mg
29%

Fiber
6g
24%

Vitamin C
12mg
15%

Phosphorus
150mg
15%

Vitamin B6
0.29mg
14%

Vitamin K
14µg
14%

Magnesium
50mg
13%

Potassium
441mg
13%

Copper
0.22mg
11%

Vitamin B1
0.15mg
10%

Folate
38µg
10%

Iron
1mg
9%

Vitamin B3
1mg
9%

Vitamin E
1mg
8%

Zinc
1mg
8%

Selenium
5µg
8%

Vitamin B2
0.11mg
6%

Vitamin A
261IU
5%

Calcium
48mg
5%

Vitamin B5
0.47mg
5%

covered percent of daily need
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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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