For a nice change from the typical pasta or potato salad—and a different way to enjoy brown rice—try this Mediterranean side salad with a bit of Mexican heat.

　　

Ingredients

serves 4, 2/3 cup per serving

　　1/2 cup uncooked instant brown rice

　　1/2 medium red bell pepper, finely chopped

　　1 medium jalapeño, seeds and ribs discarded if desired, finely chopped

　　9 kalamata olives, coarsely chopped

　　1 1/2 to 2 tablespoons cider vinegar

　　1 tablespoon olive oil (extra-virgin preferred)

　　1 tablespoon snipped fresh basil

　　1/2 teaspoon bottled minced garlic or 1 medium garlic clove, minced

　　1/4 teaspoon finely snipped fresh rosemary (optional)

　　4 romaine lettuce leaves

　　

Step 1

In a medium saucepan, prepare the rice using the package directions, omitting the salt and margarine. Spoon in a thin layer on a sheet of aluminum foil or baking sheet to cool quickly, about 8 minutes.

　　

Step 2

Meanwhile, in a medium bowl, stir together the remaining ingredients except the lettuce.

　　

Step 3

Stir the cooled rice into the bell pepper mixture.

　　

Step 4

Place 1 lettuce leaf on each plate. Spoon the salad onto the lettuce.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories; 105

　　

Step 7

Total Fat: 6.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 4.5g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 142mg

　　

Step 14

Carbohydrates: 11g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 1g

　　

Step 17

Protein: 1g

　　

Step 18

Dietary Exchanges

　　

Step 19

1/2 Starch

　　

Step 20

1 Fat

　　American Heart Association Quick & Easy Meals