

Mexican rice with black bean salad and pineapple salsa
Ingredients
- 1 large red onion, half roughly chopped, half finely chopped
- 3 tomatoes, one roughly chopped, two diced
- 2 cloves garlic
- 1 tablespoon extra-virgin olive oil
- 3⁄4 cup long grain white rice (we used basmati), rinsed and drained
- 11⁄4 cups reduced-salt vegetable or chicken stock
- 2 limes, juice
- 4-5 small radishes, thinly sliced or julienned
- 1⁄2 cucumber, sliced or julienned
- 1 cup canned corn sweetcornXkernels, drained and rinsed (or use fresh or frozen corn, blanched in boiling water for 2 minutes)
- 400g can no-added-salt black beans, drained and rinsed
- 1 avocado, chopped
- Big handful fresh coriandercilantroX, chopped, some reserved for garnish
- 1 red capsicum, finely chopped
- 3⁄4 cup finely diced fresh pineapple
- 1 red chilli, sliced (optional)
- Sprig of fresh mint, roughly chopped
- 2 small handfuls tortilla chips, to serve
- 2 tablespoons reduced-fat sour cream, to serve
- Hot chilli sauce or Tabasco (optional)
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Instructions
1 In a small blender place the roughly chopped half onion and tomato, and garlic cloves. Blitz until coarsely chopped.
2 In a medium saucepan heat half of the oil over medium heat. Add onion mixture and cook, stirring, for 2 minutes until fragrant. Add rice and cook, stirring, for 30 seconds to 1 minute until slightly browned and the liquid absorbs. Add the stock, stir, and increase heat to bring to a boil. Cover, reduce heat to low and simmer for 8-12 minutes, until liquid is absorbed. Keep covered and remove from heat to rest.
3 While rice is cooking, in a small bowl combine remaining oil and juice of 1 lime to make dressing.
4 In a serving bowl combine radishes, cucumber, corn, beans, avocado and half of the coriander. Pour over dressing and toss well to coat.
5 In another bowl, gently combine capsicum, pineapple, chilli and mint with the remaining coriander and lime juice, the diced tomatoes and the finely chopped onion.
6 Divide rice among four plates. Top with black bean salad, pineapple salsa, a few tortilla chips, sour cream and chilli sauce, if using.
Nutrition Info (per serve)
-
Calories 516 cal
-
Kilojoules 2160 kJ
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Protein 17 g
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Total fat 15 g
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Saturated fat 3.5 g
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Carbohydrates 67 g
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Sugar 16 g
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Dietary fibre 19 g
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Sodium 490 mg
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Calcium 76 mg
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Iron 2 mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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