This recipe is from the American Institute for Cancer Research and is used by permission.

1/2 cup leftover meat (chicken, turkey, beef) or tuna packed in water and drained
1 cup chopped mixed vegetables (i.e. onion, celery, carrots, bell pepper, etc.)
3/4 cup leftover cooked brown rice (or other whole-grain like pasta, bulgur, etc.)
1/4 cup canned beans, rinsed and drained
1 tablespoon chopped fresh parsley (or 1/4 teaspoon dried parsley)
1 tablespoon chopped fresh cilantro (or 1/4 teaspoon dried cilantro)
2 tablespoons reduced fat vinaigrette
1 tablespoon plain non-fat yogurt
1/2 tablespoon reduced-fat mayonnaise
Salt and pepper to taste.

Combine meat, vegetables, rice and beans in a large bowl and mix well. Combine remaining ingredients in a small bowl and mix well. Pour dressing over the salad mixture and toss to coat. Cover and refrigerate for at least 1 hour (or overnight) to allow flavors to blend.

Makes 1 Serving
Serving Size: approx. 20 ounces

Nutrients per serving:
Calories: 393
Total fat: 7 grams
Saturated fat: 1 gram
Cholesterol: 28 mg
Sodium: 413 mg
Carbohydrate: 59 grams
Protein: 24 grams
Dietary fiber: 11 grams