Flavorful Rice Salad Recipe

Flavorful Rice Salad Recipe photo by Taste of Home

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“I started with a basic bean, rice and onion medley and added veggies and a lighter dressing to make it healthier. You can substitute brown rice for the long grain if you like.” —Kim Cook, Dade City, Florida

This recipe is:

Quick

Diabetic Friendly

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Flavorful Rice Salad Recipe

Prep: 15 min. + chilling

Yield: 6 Servings

15 15

Ingredients

1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups cold cooked long grain rice
1-1/2 cups chopped fresh tomatoes (about 4 medium)
4 green onions, chopped
1 celery rib, chopped
1/2 cup chopped fresh spinach
2 tablespoons minced fresh cilantro
1/2 cup fat-free Italian salad dressing
1 cup (4 ounces) crumbled feta cheese

Directions

In a large bowl, combine the beans, rice, tomatoes, onions, celery, spinach and cilantro. Drizzle with dressing; toss to coat. Cover and refrigerate for 1 hour.
Just before serving, sprinkle with cheese. Yield: 6 servings.

Nutritional Facts 2/3 cup equals 181 calories, 3 g fat (2 g saturated fat), 11 mg cholesterol, 617 mg sodium, 27 g carbohydrate, 5 g fiber, 9 g protein. Diabetic Exchanges: 2 starch, 1 lean meat.

Originally published as Flavorful Rice Salad in Taste of Home October/November 2008, p59

The History of Feta

FETA is a white, salty, semi-firm cheese. Traditionally it was made from sheep or goat's milk but is now also made with cow's milk. After feta is formed in a special mold, it's sliced into large pieces, salted and soaked in brine. Although feta cheese is mostly associated with Greek cooking, "feta" comes from the Italian word "fette", meaning slice of food.