By Karen Palmer, Registered Dietitian, North Memorial.
A healthy diet after a stroke is important for recovery as well as for preventing potential future strokes. This recipe provides an array of vitamins, minerals, dietary fiber and antioxidants to reduce one’s risk for stroke and cardiovascular diseases. It’s also a colorful salad that’s perfect to pair with grilled chicken, meat, fish, etc., as we move into grilling season. What’s good for the brain is good for the heart, too!
- 1 cup brown instant rice
- 1 can (15 oz.) no salt added black beans
- 1 cup chopped yellow pepper
- 1 cup chopped orange pepper
- 1 cup diced celery
- 3 green onions
- 1 cup fresh cilantro leaves, loosely packed (for about 1/2 cup chopped)
- 3/4 cup milk Mexican picante sauce or salsa
- 1/3 cup light Italian salad dressing
- 1 Tbsp. lime juice
- 1 tsp. ground cumin
Cook rice according to package directions and then rinse under cold water until cool. Drain well and put in small bowl and refrigerate while preparing other ingredients. Pour beans into colander and rinse well with cool tap water. Drain and pour into large bowl. Add peppers and celery to bowl. Finely slice the green onions, using all of the whites and enough green tops to make 1/2 cup. Add them to the bowl. Chop the cilantro leaves and add them to bowl. Gently stir in picante sauce or salsa, salad dressing, juice and cumin. Add chilled rice and mix well. Serve immediately or refrigerate until ready to serve. Makes 6 (1 cup) servings.
Nutrition information: 138 calories (13 percent from fat), 2 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 28 grams carbohydrate, 5 grams dietary fiber, 347 milligrams sodium, 7 grams protein.