Ingredients:
- part 1
- misc. ingredients
- large bag of fat-free tostitos
- lettuce of your choice ( iceberg works well with this)
Directions:
- PART ONE:
- Combine all ingredients in bowl, cover and chill.
- PART TWO:
- Place rice into large non-stick skillet and sprinkle with cumin, chili powder and mexican oregano, approximately 1 tsp. each. Also add a bit of salt at this stage.
- Saute rice WITHOUT OIL OR FAT, over medium heat, until it begins to toast, about 8-10 minutes. Don't burn it!
- Add 2 cups of the vegetable broth, cover skillet, and reduce heat to the point where rice is simmering. Cook it until the liquid is almost evaporated. Add another cup of broth and continue on. You might have to add even another cup, just depending on how well done you like your rice. Just cook it until its done to your taste. (You can chill it or use it hot, your preference. Leftover rice can be used in many other recipes.)
- THE SALAD:
- Place a layer of chips into your serving bowl, or individual bowls if desired.
- Layer lettuce onto the chips.
- Layer the rice onto the chips
- Top with the bean/corn salad.
- Garnish with fat-free feta cheese, or any cheese you want.
- NOW THIS IS DEFINITELY A RECIPE YOU CAN PLAY WITH! I was just 'inventing', looking for ways to eliminate fat from SOME meals (not all), and came up with this. I ate a HUGE bowl and it was very satisfying and filling. You could also garnish with guacamole, but that would spoil the fat-free part! :-) Also would be good with some fat-free sour cream on top but I didn't have any.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.41 Kcal (898 kJ) | ||
| Calories from fat | 15.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.68g | 3% | |
|---|---|---|---|
| Sodium | 912.74mg | 38% | |
| Potassium | 339.42mg | 7% | |
| Total Carbs | 46.06g | 15% | |
| Sugars | 3.63g | 15% | |
| Dietary Fiber | 3.92g | 16% | |
| Protein | 4.85g | 10% | |
| Vitamin C | 29.3mg | 49% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 9.7mg | 54% | |
| Calcium | 17.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 71.88 Kcal (301 kJ) | ||
| Calories from fat | 5.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.56g | 3% | |
|---|---|---|---|
| Sodium | 305.98mg | 38% | |
| Potassium | 113.78mg | 7% | |
| Total Carbs | 15.44g | 15% | |
| Sugars | 1.22g | 15% | |
| Dietary Fiber | 1.32g | 16% | |
| Protein | 1.63g | 10% | |
| Vitamin C | 9.8mg | 49% | |
| Vitamin A | 0.2mg | 16% | |
| Iron | 3.3mg | 54% | |
| Calcium | 5.7mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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