Rice, Bean and Corn Salad

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I’m always looking for complete protein, low-fat, tasty salads that are not boring. Here’s a recipe we like. The neighbors like it too, so it must be a keeper. We took a bowl over to our neighbor, Tim, and he ate both servings before his wife made it home for a taste.  When Barb finally made it home, she was asked to trek on over to get the recipe. She made another whole batch the next day. Here’s the recipe:

 Rice, Bean and Corn Salad

• ½ cup Long-Grain Brown Rice

• 3 Corn cobs or ½ large bag frozen kernel Corn

• 3-4 Tablespoons Olive Oil

• 1 small Red Onion, finely chopped

• 1 fresh Tomatillo, finely chopped (the recipe called for Green Chilies, but I’ve noticed that Green Peppers and the Pepper family cause some major fibromyalgia signs for about 4 days after eating them, so that’s why I substituted the Mexican Husk Tomato (Tomatillo).

• 1 Tablespoon fresh Lemon Juice

• 1 Tablespoon fresh Lime Juice

• ¼ teaspoon Tabasco sauce

• 2 Tablespoons chopped, fresh Cilantro

• 14 oz. cooked and drained Garbanzo Beans

• ¾ cup lean Black Forest Ham, diced

• Celtic Sea Salt and Pepper to taste

For the Rice: Bring a large saucepan of lightly salted water to a boil. Add the rice and return to a boil, stirring once or twice. Reduce the heat and simmer for 25-30 minutes until the rice is tender.  Drain and rinse under cold running water; drain again, and set aside. You can use white rice which takes less time to cook, but I like the brown rice as it has more fiber and B-Vitamins in it and is healthier for you.

For the Corn: Scrape down each corn cob with a knife to remove the kernels. Place in a bowl and set aside. Scrape along each cob to remove the milky residue and transfer to another small bowl.

Now heat 1 Tablespoon of the oil in a pan. Add the corn kernels and cook gently, stirring frequently for about 5 minutes until tender. Add the Red Onion and Tomatillo, and then stir over low heat for about 1 minute until blended. Transfer to a plate and set aside to cool slightly.

Place the Lemon and Lime juices in a large bowl and whisk in the Tabasco sauce, 2-3 Tablespoons of the remaining oil, and the milky corn liquid. Whisk in the chopped Cilantro until well combined.

Using a fork, fluff in the cooked Rice, Corn and Onion mixture. Add the Beans, Ham, and season with Salt and Pepper to taste. Transfer to a serving bowl and serve immediately. Keeps in the fridge for several days, if it isn’t snarfed down before you get it there.

Modified a bit from: 1000 Low Fat, Salt, Sugar, and Cholesterol Healthy Recipes by Parragon  © 2001

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