Fiesta Mason Jar Salad

masonjarsalad_featureWhole grain brown rice and black beans pack a protein punch in this Fiesta Salad. Mason jars are an easy way to transport lunches on-the-go, which makes this versatile recipe perfect for a busy college student.

Serves 3-6

Ingredients:

Salad
1 head romaine lettuce
1 15oz can of no salt added black beans
1 cup brown rice, cooked
2 small Roma tomatoes
1 medium bell pepper
1 medium avocado

Dressing
1 cup plain nonfat Greek yogurt
1 T. chili powder
1 tsp garlic powder
¼ cup salsa

masonjarsalad_ingredientsDirections:
1. To make the dressing, combine the Greek yogurt, chili powder, garlic powder, and salsa in a bowl and chill until ready to serve.
2. Layer ingredients into a large Mason jar staring with lettuce, then rice, black beans, tomatoes, and avocado.
3. Cover with top and refrigerate until ready to eat.
4. When ready to eat add dressing and shake Mason jar before eating to combine dressing with salad.

Alternative: May also layer dressing on the bottom of the Mason jar if desired.

Nikki Kuhlmann is currently a senior at South Dakota State University majoring in dietetics and minoring in biology.

Kelsey Johnson is a Junior at South Dakota State University majoring in Dietetics & Pre-Medicine with a minor in Health Education.

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  1. Pingback: Surviving College without the Meal Plan: College Recipe Creations from Nutrition Experts! – Barbara Baron

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