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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
