PCC | Healthnotes | Baja Black Beans, Corn, and Rice

Baja Black Beans, Corn, and Rice

Make it a Meal

Add these dishes to make a full meal:

Wine Pairings

A south of the border blend of textures and flavors. Serve hot as a main dish or side dish with grilled meat or chicken.

Preparation facts

Yield: 6 servings

Ingredients

6 cups (1.2kg) brown rice, cooked

1 2/3 cups (425g) black beans, (one 15-ounce can), rinsed and drained

1 2/3 cups (425g) corn, (one 15-ounce can), drained

4 fresh tomatoes, diced

1/2 cup (90g) red onion, chopped

1/2 cup (20g) cilantro, chopped

1 jalapeno chile pepper, seeded and diced

2 Tbs (30mL) fresh lime juice

1 Tbs (15mL) olive oil

1/2 tsp (3g) salt

1/4 tsp (1g) freshly ground black pepper

2 dashs hot sauce

Directions

Cook brown rice.

In a medium bowl, combine black beans, corn, tomatoes, onion, cilantro, jalapeno, lime juice, oil, salt, pepper, and hot sauce.

To serve, place a scoop of hot rice in a bowl or on a plate, top with a generous scoop of the black bean mixture. Stir together before eating.

Nutrition facts

Serving Size 1 serving

Calories 450

Calories from Fat 39 (9%)

% Daily Value*

7%Total Fat 4g

4%Saturated Fat 0.8g

Polyunsaturated Fat 1g

Monounsaturated Fat 2.4g

0%Cholesterol 0mg

14%Sodium 325mg

11%Potassium 384mg

31%Total Carbohydrate 92g

36%Dietary Fiber 8.9g

Sugars 2g

Sugar Alcohols 0g

20%Protein 10g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.