Low Fat, High Flavor Recipes

Rice

Curried Beans and Rice Salad by Linda Larsen

Curry powder can be mild or hot; the choice is yours. Try several brands to see which is your favorite.

Serves 6

Calories: 238.55

Fat: 5.93 grams

Saturated Fat: 1.96 grams

Cholesterol: 6.39 mg

Sodium: 305.83 mg

1 tablespoon olive oil

1 tablespoon curry powder

1 cup fat-free vegetable broth

⅓ cup long-grain rice

⅓ cup chopped celery

2 tablespoons chopped green onions

1 green bell pepper, chopped

1 (15-ounce) can kidney beans, rinsed and drained

2 tablespoons toasted slivered almonds

1 cup grape tomatoes

1 tablespoon lime juice

½ cup plain nonfat yogurt

¼ teaspoon salt

⅛ teaspoon pepper

In a small saucepan, heat olive oil over medium heat. Add curry powder and sauté for several seconds. Stir in broth and bring to a boil. Stir in rice, cover, reduce heat to low, and cook for 15 to 20 minutes or until rice is tender.
Remove from heat and combine in large bowl with celery, green onion, bell pepper, kidney beans, almonds, and tomatoes.
In a small bowl, combine lime juice, yogurt, salt, and pepper and mix well. Add to rice mixture and stir to coat. Cover and chill for 3 to 4 hours before serving.

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