QualityHealth Network
We apologize if you're having problems printing your favorite recipe in Internet Explorer 6.0. Please try printing from another browser, or simply copy and paste the text into a Word document and print from there.

Recipe: American Black Bean and Rice Salad
Servings: 8
Preparation Time: 15 min.
Cooking Time: 35 min.
 
Ingredients:
  • 3-1/3 cups low sodium chicken broth
  • 1 tsp. salt
  • 1 clove garlic, minced
  • 1 bay leaf, crushed
  • 2 tsp. chili powder
  • 2 tsp. cumin
  • 2 tsp. thyme
  • 2 cup white rice, uncooked
  • 2 Lbs. canned black beans, drained and rinsed
  • 1 smallred bell pepper\raw, diced
  • 1 jalapeno pepper, seeded and diced
  • 1 oz. fresh cilantro, chopped
  • 1 tsp. prepared mustard
  • 1 Tbs. red wine vinegar
  • 2 Tbs. olive oil
  • 2 tsp. chili powder
  • 2 tsp. hot pepper sauce
  • 1 clove garlic, minced
  • 1 tsp. ground black pepper
  • 1 tsp. salt
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Combine first eight ingredients in a small baking dish, cover, and bake at 350° F for 30-35 minutes, until rice is cooked, but still moist. Combine remaining ingredients in a medium bowl. Mix with the rice. Chill and serve. Courtesy American Dry Bean Board.
 
Per Serving: calories 333, fat 5.6g, calories from fat 15%, protein 11.7g, cholesterol 2.1mg, dietary fiber 10.1g

Nutrients Exchanges
Calories 333 Milk Exchanges 0.0
Protein 11.7g Vegetable Exchanges 0.5
Carbohydrates 61.0g Fruit Exchanges 0.0
Dietary Fiber 10.1g Bread Exchanges 3.5
Sugar 5.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.6g Lean Meat Exchanges 0.0
Saturated Fat 1.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.0g Fat Exchanges 0.8
Poly-unsaturated Fat 0.7g
% Calories from Fat 15%    
Cholesterol 2.1mg
Sodium 615.9mg
Vitamins Minerals
Vitamin A 215.2IU Calcium 71.9mg
Thiamin (B1) 0.6mg Copper 0.4mg
Riboflavin (B2) 0.5mg Iron 5.6mg
Niacin (B3) 3.0mg Magnesium 59.4mg
Vitamin B6 0.8mg Manganese 1.0mg
Vitamin B12 0.0mcg Phosphorus 179.7mg
Vitamin C 44.9mg Potassium 481.1mg
Vitamin E 1.5IU Selenium 8.4mcg
Folate 74.5mcg Sodium 615.9mg
Pantothenic Acid 1.0mg Zinc 1.3mg