Find yourself “South-of-the-Border” with this easy lunch

I crave Mexican food almost daily.  In fact, Chipotle used to be my go-to dinner during Wednesday night trivia at World of Beer.  While Chipotle openly lists their calories online and even offers an interactive platform for you to customize your meal, it can still top the calorie charts if you are not careful.  (Bye-bye chips and guac!)  With that said, at home Mexican fare is always lower in calories and can be just as delicious.

I recently found this recipe in my Gluten-Free Bible cookbook and have craved its south-of-the-border flavors ever since.  This quick and easy recipe can be made ahead of time and heated up at work for a satiating lunch.

South-of-the-Border Lunch Express (information pulled from How Stuff Works)
YIELD Makes 1 serving

South-of-the-Border Lunch Express image from

South-of-the-Border Lunch Express image from

1/2 cup chopped seeded tomato
1/4 cup chunky salsa (I like fresh pico de gallo)
1/4 cup rinsed and drained canned black beans
1/4 cup frozen whole kernel corn, thawed
1 teaspoon chopped fresh cilantro
1/4 teaspoon chopped garlic
Dash ground red pepper
1 cup cooked brown rice
Reduced-fat Cheddar cheese (optional)


Combine tomato, salsa, beans, corn, cilantro, garlic and red pepper in 1-quart microwavable bowl. Cover with vented plastic wrap. Microwave on HIGH 1 to 1-1/2 minutes or until heated through; stir.

Microwave rice at HIGH 1 to 1-1/2 minutes in separate 1-quart microwavable dish or until heated through. Top with tomato mixture and cheese, if desired.

Serving Size: total recipe
Sodium 488 mg
Protein 10 g
Fiber 9 g
Carbohydrate 69 g
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 7 %
Calories 350
Starch 4
Vegetable 1-1/2

For an extra dose of Protein, don’t be afraid to add some grilled chicken.  And maybe even a squirt of lime.  This lunch will soon have you saying “hasta la vista” to counter service Mexican cuisine!  Go ahead.  Give it a try.  Your taste buds AND waistline will thank you!


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