— Tomatoes cut into quarters can be used instead of grape tomatoes.
— Prepare each ingredient.
— Divide the ingredients into two portions and assemble them in two bowls.
To buy: 1 ripe avocado, 1 lime, 1 package microwaveable brown rice, 1 bag washed, ready-to-eat salad, 1 bag frozen corn kernels, 1 can low-sodium black beans, 1 container cherry tomatoes, 1 medium jalapeno pepper, 1 bunch cilantro and 1 small package sliced almonds.
Staples: Reduced-fat oil and vinegar dressing.
MEXICAN FIESTA BOWL
Recipe by Linda Gassenheimer
1 avocado peeled, seeded, cut into 2 inch pieces (about 2 1/2-cups)
1 tablespoon lime juice
1 package microwaveable brown rice to make 1 cup cooked rice
4 cups washed, ready-to-eat lettuce
1 cup frozen corn kernels, defrosted
1 1/2-cups canned, rinsed and drained low-sodium black beans
1 cup cherry tomatoes cut in half
1 medium jalapeno pepper seeded and chopped
1/2 cup reduced-fat oil and vinegar dressing
2 tablespoons sliced almonds
2 tablespoons chopped cilantro
Peel avocado and remove the seed. Cut into 2-inch pieces. Place in a bowl and toss with the lime juice. Cook microwave rice according to package instructions and measure one cup. Reserve the rest for another meal. Divide lettuce between to large bowls. Spoon corn on one side of the lettuce, the black beans on another side, the tomatoes on a third side and the rice on a fourth side. Place the avocado in the center. Mix the jalapeno pepper and dressing together in a small bowl and drizzle over the corn, black beans and tomatoes. Sprinkle the almonds and cilantro on top.
Per serving: 562 calories (32 percent from fat), 19.9 g fat (2.5 g saturated, 10.9 g monounsaturated), 4 mg cholesterol, 20.5 g protein, 84.2 g carbohydrates, 24.7 g fiber, 192 mg sodium.
Yield 2 servings.