Heart Health

Rice Taco Salad: 66 Calories … and Delicious

August 9, 2011
CHI Health

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Rice Taco Salad: 66 Calories … and Delicious

Are you planning one last summer get-together? Maybe a Labor Day cookout or a late-summer family reunion before all the kids go back to school? Cardiac Dietitian Toni Kuehneman, MS, RD, LMNT (who will be joining us here at Blog Alegent next month – so stay tuned!), suggests trying something a little different this time:

Rice.

Hold off on the ho-hum hamburgers and steer clear of the stereotypical steak. Instead, serve up a healthy helping of Rice Taco Salad. At a mere 66 calories a serving, this recipe is considerate of the calorie-conscious … and with the right mix of salsas, toppings and seasonings, you’ll be a hit with everyone from the pickiest of eaters to the most daring.


Rice Taco Salad

Ingredients

  • ½ cup long grain or brown rice
  • ½ cup frozen whole kernel corn
  • ½ cup chopped onion,/li>
  • 1 can (4 oz.) chopped green chilies, drained and rinsed
  • ½ cup chopped tomato
  • 2 Tbsp. sliced ripe olives
  • 1 tsp. dried cilantro or 3 Tbsp. chopped fresh cilantro
  • ½ tsp. chili powder
  • ½ cup salsa

Directions

  1. Prepare rice according to package directions, omitting salt. Allow it to cool.
  2. Combine rice, corn, tomato, chilies, onion, olives and cilantro in a large bowl.
  3. Combine salsa and chili powder in a separate small bowl and mix. Pour over rice mixture and toss.
  4. Cover and refrigerate.
  5. Serve over bed of lettuce

Makes 8 servings

Serving size: ½ cup
Calories per serving: 66
Carbohydrate: 14 grams
Fiber: 2 grams
Protein: 1 gram
Fat: 0.7 gram
Saturated fat: 0
Trans fat: 0
Sodium: 184 milligrams

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