Serves 1
Bev Callaghan RD
Lynn Roblin, RD

Here's a quick, portable lunch that's low in fat and packed with fiber (an incredible 15. 4 g!) and essential nutrients. It's guaranteed to perk up your lunch-time tastebuds!

The idea is to pack up the ingredients you need for this meal the night before and, if you have access to a microwave, cook the meal at work or school. Be sure to pack this dish in an insulated lunch bag with a small ice-pack.

Tip
Substitute canned diced or stewed tomatoes when fresh tomatoes are unavailable. This recipe can easily be doubled for a main meal. Margarine and yogurt containers, plastic children's dishes and polystyrene foam containers are not appropriate for cooking and reheating in the microwave. These types of containers may release chemicals into foods when heated.
3-cup (750 mL) microwave-safe plastic container

1. In a container combine rice, beans, corn, tomato, green pepper, onion and chili powder. Stir until combined.
2. Microwave on High, loosely covered, for 2 to 3 minutes or until hot. Stir before serving.

Nutrient Analysis (per serving)
Calories 447
Protein 18.0 g
Fat 1.6 g
Carbohydrate 93.9 g
Dietary Fiber 15.4 g
Sodium 429 mg

Excellent source of vitamin C, niacin, folacin. Good source of iron, zinc, vitamin A, thiamin, riboflavin, B6. Very high source of dietary fiber.

Food Guide Servings (per serving)
Grain Products 2
Vegetables & Fruit 2 1/2
Milk Products
Meat & Alternatives 1

Complete the Meal: With a carton of milk or a container of yogurt you'll have a balanced meal for lunch.

Serving Size: 1
5    1/2    1