A Quick and Easy Low Calorie Salad - Tomatoes, Basil & Brown Rice

By Martha McKinnon

Expert Author Martha McKinnon

Tomatoes, basil and brown rice come together in a delicious low calorie salad perfect for a summer lunch or picnic. It's the perfect salad to make during the summer, when tomatoes are at their flavorful best. If you are on the lookout for easy healthy recipes this fits the bill. With just a tablespoon of olive oil for six servings, this is definitely a low calorie recipe. It has just a handful of ingredients so you can make it in minutes, especially if you have leftover brown rice in the refrigerator. If not, just get your rice cooking while you prepare the rest of the ingredients.

It is yummy on its own for a light lunch or the perfect accompaniment to grilled fish or chicken. Since it tastes best served at room temperature it would be a great side dish to take to your next picnic or potluck.

With brown rice in the refrigerator and tomatoes and basil on the counter, I was able to whip up this wholesome brown rice salad in less than ten minutes.

To make this salad a day ahead, leave out the basil until you are ready to serve it, then stir it in at the last minute. (You may need to adjust the seasonings again too.)

If you are like me and find it difficult to cook rice, you may want to do what I did - invest in a rice cooker. It has made my life so much simpler. Sticky and/or scorched rice are now a thing of the past.

Tomatoes, Basil & Brown Rice Recipe 

makes 6 servings

The recipe calls for champagne or rice wine vinegar. Since I had neither I substituted red wine vinegar with good results. I also used honey instead of sugar.

1 cup brown rice 

2 teaspoons kosher salt, divided 

1/4 cup champagne or rice wine vinegar 

2 teaspoons sugar 

1 tablespoon extra virgin olive oil 

Freshly ground black pepper 

1 pound ripe tomatoes, chopped 

1 cup packed basil leaves, chopped

Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon salt. Return to a boil, cover, and simmer for 30 to 40 minutes, or until the rice is tender and all the water is absorbed. Alternatively, prepare the rice in your rice cooker according to manufacturer directions. Transfer the rice to a large bowl.

In a small bowl, whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour dressing mixture over the rice. Add the chopped tomatoes and basil. Mix well and adjust the seasonings to suit your tastes. This salad is best served at room temperature.

Martha McKinnon is a health coach who believes that healthy eating and losing weight can be simple and delicious when you slow down and learn to trust your body's inner wisdom. Her website, http://www.simple-nourished-living.com, is full of practical tips for losing weight and feeling great & offers a FREE e-cookbooklet of great recipes for healthy homemade granola bars.