Yes, rice can be part of a healthy diet! Rice is the most popular grain on the globe and it has many benefits. These benefits include:

Sodium free and cholesterol Free

Gluten free

Nutrient dense (contributes over 15 vitamins & minerals)

Has approximately 100 calories per half cup serving

The recipe this week is very versatile (as most rice recipes are). You can mix and match the vegetables according to what your family likes.

1 cup chopped tomatoes

½ cup chopped onion

½ cup chopped green or red bell pepper

1 cup cooked and cooled brown or white rice

1 can (15 ounce) drained and rinsed black beans

¼ cup rice vinegar or white wine vinegar or lemon juice

½ teaspoon dry mustard powder (optional)

1 chopped clove garlic or ½ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon pepper

2 tablespoons vegetable oil

In a mixing bowl, stir together tomatoes, onion, red or green pepper, rice and beans.

In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil.

Shake until dressing is evenly mixed.

Pour dressing over beans mixture and stir to mix evenly. Chill for at least one hour.

Serve cold as a side dish or main dish.