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Yellow Rice and Black Bean Salad
When you have cancer, if you've
had cancer or even if you're doing your best to prevent it, healthy eating
is an important focus. Fitting fruits and vegetables, plus plenty of fiber,
into your meals is always a good goal. The following recipe satisfies all
of those requirements, and it's a nice spring and summer dish.
1 can (14.5 ounces) fat free, reduced-sodium chicken broth
2 garlic cloves, finely chopped
1 cup brown rice
¼ teaspoon chipotle chili powder or red pepper flakes
¼ teaspoon ground turmeric
1 can (15 ounces) black beans, rinsed and drained
1 red bell pepper, seeded and diced
1 small green bell pepper, seeded and diced
1 medium red onion, chopped
2 tablespoons fresh lime juice
1 teaspoon curry powder
½ teaspoon salt
½ teaspoon sugar
1 tablespoon canola oil
½ cup cilantro leaves, for garnish
1. Heat ¼ cup of the broth
in a medium saucepan over medium heat.
2. Add the garlic and cook 2minutes or until the garlic softens.
3. Ad the remaining broth, rice, chili powder and turmeric. Pour in ½
4. When the liquid comes to a boil, reduce the heat, cover and simmer 45 minutes,
or until the rice is tender.
5. Remove from heat and let the rice sit, covered, for 5 minutes.
6. Fluff the rice with a fork and turn it into a large mixing bowl.
7. When the rice is cooled to room temperature, add the beans, bell peppers
8. In a small bowl, combine the lime juice, curry powder, salt and sugar.
9. Whisk in the oil.
10. Drizzle the dressing over the rice and beans, tossing with a fork until
11. Arrange on a serving platter, sprinkle with cilantro and serve.
Serves 6 people.
Total fat 2 grams
Carbohydrate 37 grams
Protein 8 grams
Dietary fiber 6 grams
Sodium 542 milligrams
National Cancer Institute