Low Fat Grilled Corn Salad with Black Beans Rice Recipe

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Recipe Category: Lunch

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Low Fat Grilled Corn Salad With Black Beans Rice Recipe

Ingredients

  • 2/3 cup short-grain brown rice
  • 15 ounces black beans, drained and rinsed
  • 3 large ears corn, husked
  • 2 medium red onions, cut into 3/8-inch-thick slices
  • 1 green bell pepper, cored, and quartered lengthwise
  • 1 small ripe avocado
  • 1/2 cup hot tomato salsa, preferably chipotle
  • 1/2 cup fresh orange juice
  • 1/3 cup fresh lime juice
  • 3 tablespoons chopped fresh cilantro
  • 1 tablespoon canola oil
  • 3/4 teaspoon ground cumin
  • salt & freshly ground black pepper, to taste
  • baked tortilla chips, optional

    • Method

  • In a large pot of boiling salted water, cook rice until al dente, 25 to 30 minutes.
  • Drain and rinse.
  • Place in a large bowl, toss with beans and set aside.
  • Meanwhile, prepare a charcoal fire or preheat a gas grill.
  • Using a long-handled barbecue brush, lightly oil the grill rack.
  • Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.
  • Cut kernels from cobs and add to reserved rice and beans.
  • Dice bell pepper and half of the onions; add to rice mixture.
  • Place remaining onions in a mixing bowl.
  • Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.
  • In a small bowl, whisk salsa, orange juice, lime juice, cilantro, oil and cumin.
  • Season with salt and pepper.
  • Toss 3 tablespoons of the salsa mixture with sliced onions and avocado.
  • Toss the rest with rice mixture.
  • Spoon rice mixture onto a serving dish and top with onion-avocado mixture.
  • Serve with chips, if desired.
  • Makes about 7 cups, for 4 main-course or 6 side-dish servings.
  • Calories per main-course serving; 17 grams protein; 14 grams fat1 grams saturated fat; 82 grams carbohydrate; 135 mg sodium; 0 mg cholesterol; 12 grams fiber

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