Brown Rice, Black Bean and Avocado Pilaf

This pilaf is both sensational and simple, not to mention healthy: brown rice is a low-glycemic food that keeps you full for a long time, and rice and beans make a complete protein when combined. If you cut the avocado ahead of time, sprinkle it with lemon juice to help prevent browning.

1. Combine the rice and stock in a medium saucepan, cover and bring to a boil. Lower the heat and simmer for approximately 30 minutes, or until the rice is still slightly tender.

2. Cool for 10 minutes.

3. Combine the remaining ingredients in a bowl, mixing well. Stir into the rice mixture and serve immediately.

1 cup brown rice
2 cups chicken or vegetable stock
1 1/2 cups canned black beans, drained and rinsed
1 1/2 cups sliced cherry tomatoes
1/2 cup diced ripe avocado
1/3 cup diced green onion
pinch freshly ground black pepper
3 Tbsp freshly squeezed lime or lemon juice
1/3 cup chopped cilantro or parsley

Nutritional Analysis per Serving

Calories 325
Protein 11 g
Fat 8g
Saturated Fat 1.1 g
Carbohydrates 53 g
Cholesterol 0 mg
Sodium 309 mg
Fiber 6.7 g

Prep Time: 10 minutes
Cook Time: 30 minutes

Make Ahead: Prepare up to 2 hours in advance, omitting the avocado, and refrigerate. Reheat in a skillet over low heat until just warmed through; mix in the avocado just before serving.

Serves 4