Grains and greens can make a quick and healthy dinner alternative!

Photo Credit: TinEats

Pairing whole grains with fresh greens and other vegetables is an easy and inexpensive way to make a healthy balanced meal. Using seasonal ingredients can not only keep the cost down but can be a way to add locally sourced produce.   

If you keep the ingredients separated, then everyone can choose what they want.   

Get creative and add any veggies you like!   

Southwest Salad with Brown Rice and Green Chili Citrus Dressing 


  • 2 cups brown rice, cooked and cooled 
  • 6 cups variety lettuce: romaine, spinach, kale, arugula, leaf lettuce, etc. 
  • 1 15oz can black beans, rinsed and drained 
  • 1 15oz can corn, rinsed and drained 
  • 1 bell pepper, diced (orange or yellow) 
  • 2 large tomatoes, diced 
  • 2 green onions, sliced 
  • 6 oz. cheddar, shredded 


  1. Cook brown rice according to package directions.  Can be made a day ahead. 
  2. Wash and dry greens well.  Large leaves should be ripped, not cut, to avoid browning edges. 
  3. Wash and prep all vegetables as directed above. 
  4. In a large bowl, combine all ingredients except the brown rice and cheese. 
  5. Pour dressing over salad mixture and toss to coat*. 
  6. For each serving, place 1/3 cup rice, 1 cup salad mixture and top with 1 oz cheddar. 

*Green Chili Citrus Dressing:  


  • ½ cup olive oil 
  • 3 Tablespoons lime juice 
  • 1 Tablespoon apple cider vinegar 
  • 1 Tablespoon Green chilies 
  • 1 teaspoon honey 
  • Salt and pepper to taste 


  1. Place all ingredients in a mason jar or other container with a tight-fitting lid and shake vigorously. 

Dressing may be stored up to 10 days in fridge. 

Serves 6 

Nutrition per serving: 383 Calories, 21g Fat, 39g Carbohydrates, 8g Fiber, 15g Protein 

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