St. Sam's and St. Bede's Recipe Pages
                Bon Appetit!
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Chilled Black Beans and Rice (on Iceberg) 
Yield: 6 servings 

1 cup raw rice 
One 14- or 15-ounce can black beans, rinsed and drained 
1/2 cup low fat Italian salad dressing, divided 
1 head iceberg lettuce, shredded 
1/2 cup chopped black olives 
2-3 green onions, chopped 
1 large tomato, chopped 
1/2 cup shredded reduced fat sharp cheddar cheese 

Cook rice according to directions but do not add salt. 
Marinate rice in 1/4 cup of salad dressing for 3 to 4 hours. 
Marinate beans in 1/4 cup of salad dressing for same length of time. 
When ready to serve, layer salad on large platter as follows: 
lettuce, marinated rice, marinated beans, olives, onions, tomatoes and cheese. 
May also top with nonfat plain yogurt or reduced fat sour cream. 

Per Serving: 
Calories - 292 
Fat (g) 6.6 
%Fat Cal 20 
Sat Fat (6) 1.7 
Chol (mg) 8 
Sod (mg) 400 

Use a mixture of lettuces such as red-tip, romaine, spinach, leaf lettuces, etc. 
for increased color, interest and nutrients. To reduce the sodium content, omit the 
olives and you'll save approximately 175 mg sodium per serving and about 2 gm. fat. 

Peace, 
Jo 

Date: Sat, 20 May 2000 
From: Jo Craddock 
Subject: Re: Cajun??? soup was:Unchurching?