6 servings, about 1 1/2 cups each
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Nutrition Profile
Diabetes appropriate | Healthy weight | Heart healthy | High calcium | High fiber | High potassium | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Gluten free |
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large onion, chopped
- 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
- 4 large tomatoes
- 1 1/2 cups cooked long-grain brown rice (see Tip)
- 1 15-ounce can black, kidney or pinto beans, rinsed
- 1 tablespoon chili powder
- 1 1/2 teaspoons dried oregano, divided
- 1/4 teaspoon salt
- 1/2 cup chopped fresh cilantro
- 1/3 cup prepared salsa
- 2 cups shredded iceberg or romaine lettuce
- 1 cup shredded pepper Jack cheese
- 2 1/2 cups coarsely crumbled tortilla chips
- Lime wedges for garnish
Preparation
- Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
- Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
- Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table..
Nutrition
Per serving:
395 calories;
17 g fat
(5 g sat, 5 g mono);
20 mg cholesterol; 52 g carbohydrates; 0 g added sugars;
14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium.
Nutrition Bonus: Vitamin A
& Vitamin C (38% daily value), Calcium & Folate (23% dv),
Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv)3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
