Summer Meals

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Rice salad with feta & mint

16
Lunch
Servings
1
  • Instant brown rice, cooked, 4.4 oz(s) (4.4oz)
  • Frozen peas, 1 oz(s), about 1/4 cup (1oz)
  • Arugula, 0.5 cup(s), or any leafy greens (0.4oz)
  • Cucumber, 0.5 medium, sliced (3.5oz)
  • Cherry tomatoes, 5 cherry tomato(es), halved (3oz)
  • Red onion, chopped, 1.5 tbsp(s), or sliced if preferred (0.5oz)
  • Fresh mint, 2 tbsp(s), torn (0.1oz)
  • Feta cheese, reduced-fat, crumbled, 0.25 cup(s) (1.3oz)
  • Extra virgin olive oil, 1 tsp(s) (0.2oz)
  • Black pepper, 1 dash(es)

Method

Add rice into a serving bowl.

Place peas in a microwave-safe bowl, add a splash of water and cover. Microwave for 90 seconds. Drain and add to rice.

Add arugula, cucumber, tomatoes, red onion and mint. Toss to combine.

Sprinkle feta over mixture and drizzle with olive oil, toss to combine. Season to taste.

TIP: You can swap mint for any fresh herbs such as parsley or basil.

Food Groups

V
Vegetables
1.6
F
Fruits
0
C
Carbohydrates
2
PD
Protein/Dairy
1
Ft
Fats
0.9
S
Sweets
0

Nutrition Facts

Calories329
Total Fat11.4 g
- Saturated Fat4.4 g
Cholesterol17.6 mg
Sodium873 mg
Total Carbohydrate43.4 g
- Dietary Fiber6 g
- Total Sugars6.7 g
-- Added Sugars0 g
Protein14.9 g

Join the Mayo Clinic Diet today!

Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!

Join now