This easy salad recipe from the MGH Be Fit Program is a great use of the leftover grain from last night’s dinner. If you don’t have a cooked grain, substitute fresh or frozen corn kernels instead. If you can’t find fresh mango, look for frozen cubed mango in the freezer section of your grocery store. Dislike cilantro? Substitute another green herb, like parsley.
1 mango, chopped and peeled (or about 1½ to 1¾ cups)
½ cup thinly sliced green onions (scallions), the white and green parts
½ cup cooked grain (use leftover rice, quinoa, etc.) or corn kernels
¼ cup finely chopped cilantro
2 tbsp fresh tomato salsa (or diced tomato)
1-15 ounce can low- sodium black beans, rinsed and drained
juice of 1 lime
2 tbsp olive oil
½ tsp salt (or to taste)
¼ tsp black pepper
In a large bowl, combine all ingredients and toss gently to mix.
Yield: Serves 6
Nutrition Information per Serving (about 2/3 cup – nutrition information calculated with brown rice): Calories: 160 • Protein: 5g • Sodium: 250mg
Carbohydrate: 27g • Fiber:5g • Fat: 5g • Sat Fat:1g