LF: italian rice and bean salad

[Guest guest]

I still admire this book. It's one of the first ones I bought that made me want

to cook again and had so many low fat cooking ideas. I still recommend it.

 

The recipe mentions pimientos. I'd bet they would edit it today to say roasted

red bell peppers or pimientos. It's only been 6 or 7 years!

 

xposted on eat-lf

 

 

* Exported from MasterCook *

 

Italian Rice and Bean Salad

 

Recipe By :Reader's Digest Healthy Cooking 1995

Serving Size : 8 Preparation Time :0:00

Categories : Salads

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups defatted low-sodium vegetable broth

2 cups water

2 cups long-grain white rice

1/4 cup olive or canola oil

1 large red onion -- coarsely chopped

3 small zucchini -- diced

3 ripe tomatoes -- coarsely chopped

16 ounces canned cannellini beans -- rinsed

2 tablespoons finely chopped pimientos

2 tablespoons balsamic or red wine vinegar

1/8 teaspoon salt

1/8 teaspoon pepper

 

1. Prepare the rice: in a large saucepan, combine the broth and water and bring

to a boil. Add the rice. Cover the pan and simmer the rice 20 to 25 minutes or

until tender. Remove from the heat and refrigerate until needed.

 

2. Meanwhile, in a nonstick skillet, heat half of the oil over moderate heat.

Saute the onion and zucchini about 7 minutes. Add tomatoes and cook a few

minutes longer. Using a slotted spoon, transfer vegetables to a large bowl. Add

rice and beans.

 

3. In a bowl, combine remaining oil, pimientos, vinegar, salt and pepper. Pour

dressing over rice salad and gently toss to coat well.

 

Digest estimate: 313 calories; 8g total fat (23% CFF); 5g fiber.

MC estimate: 308 Calories; 8g Fat (23.0% calories from fat); 5g fiber

 

Source:

" The How-to book of Healthy Cooking [iSBN 0895777894] "

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NOTES : Add another gram of fiber by using brown rice instead of white.

 

Nutr. Assoc. : 0 0 0 986 0 0 0 512 4487 2140 0 0