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Brown Rice, Black Bean and Avocado Pilaf
Used with permission from the new cookbook
The Complete Light Kitchen by Rose Reisman
Alterations should be made to fit with your dietary needs. Please
consult with your medical team before you attempt to make this recipe.
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Brown Rice, Black Bean and Avocado Pilaf: Serves 4
1 cup brown rice
2 cups chicken or vegetable stock
1½ cups canned black beans, drained and rinsed
1½ cups sliced cherry tomatoes
½ cup diced ripe avocado
1/3 cup diced green onion
pinch freshly ground black pepper
1 Tbsp olive oil
3 Tbsp freshly squeezed lime or lemon juice
1/3 cup chopped cilantro or parsley
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Instructions and Nutritional Information
- Combine the rice and stock in a medium saucepan, cover and bring to a boil
- Lower the heat and simmer for approximately 30 minutes, or until the rice is still slightly tender
- Cool for 10 minutes
- Combine the remaining ingredients in a bowl, mixing well
- Stir into the rice mixture and serve immediately
- Make Ahead: Prepare up to 2 hours in advance, omitting the avocado, and refrigerate
- Reheat in a skillet over low heat until just warmed through; mix in the avocado just before serving
- Nutritional Analysis per Serving:
- Calories 325
- Protein 11g
- Fat 8 g
- Saturated Fat 1.1g
- Carbohydrates 53g
- Cholesterol 0mg
- Sodium 309mg
- Fiber 6.7g
- Prep Time: 10 minutes
- Cook Time: 30 minutes
This pilaf is both sensational and simple. Not to mention healthy: brown rice is a low-glyycemic food that keeps you full for a long time, and rice and beans make a complete protein when combined. If you cut the avocado ahead of time, sprinkle it with lemon juice to help prevent browning.
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