Prep time: 5 minutes

    What you need:

    • 2 c. brown "minute" rice
    • 2-12 c. canned black beans
    • 1/2 of an avocado, diced
    • 2 c. chopped bell pepper
    • 4 tbs. chunky salsa
    • 1 c. shredded romaine lettuce

    What to do:

    1. Cook the rice according the package directions.
    2. Drain and rinse the canned black beans. Be sure not to skip this step; draining and rinsing canned beans can decrease their sodium content by 40%.
    3. In a microwave-safe bowl, combine the cooked rice, beans, and salsa. Microwave for about 2 minutes or until warmed throughout.
    4. Stir in the avocado and bell pepper.
    5. Divide the mixture into 4 servings; place a scoop on top of shredded romaine lettuce and serve.

    Nutritional analysis (per serving):

    • 290 calories
    • 13g protein
    • 4.5g fat
    • 1g sat. fat
    • 52g carbohydrate
    • 13g fiber
    • 0mg cholesterol
    • 140mg sodium
    • 3g sugars

    Serves: 4

    Serving Size: About 1-1/2 cups

    This recipe has important nutrients for mom and baby, including:


    Fiber is a nutrient that can help ease the constipation commonly associated with pregnancy. Whole grains — like whole-wheat bread, whole-grain cereals, and brown rice — and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber.

    Vitamin C

    Vitamin C plays an important role in tissue growth and repair and bone and tooth development. Vitamin C also helps the body absorb iron. Good sources of vitamin C include citrus fruits, broccoli, tomatoes, and fortified fruit juices.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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