Skillet Meals
A hearty and tasty one-pot dish that can be made in under half an hour. Use leftover brown rice for this recipe.
- 4 Servings
- $3.00 - $5.99
Skillet Meals
A hearty and tasty one-pot dish that can be made in under half an hour. Use leftover brown rice for this recipe.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 package broccoli
- 2 cans stewed tomatoes, low sodium
- 1 cup brown rice
- 1 can white beans
- black pepper
- oregano, basil, or hot pepper
Steps
1
Wash hands with soap and water.
2
Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat.
3
Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently.
4
Add the rice, canned beans, and seasonings.
5
Cook until heated through.
Ingredients
Serving Size: 1 1/2 cups, 1/4 of recipe (453g)
| Nutrients | Amount |
|---|---|
| Total Calories | 276 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 55 g |
| Dietary Fiber | 12 g |
| Total Sugars | 9 g |
| Added Sugars included | 0 g |
| Protein | 16 g |
| Minerals | |
| Calcium | 200 mg |
| Potassium | 1159 mg |
| Sodium | 724 mg |
| Copper | 615 mcg |
| Iron | 7 mg |
| Magnesium | 125 mg |
| Phosphorus | 237 mg |
| Selenium | 8 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 50 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 41 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 64 mcg |
| Folate | 128 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 73 mg |
Source:
- University of Connecticut Family Nutrition Program
- Senior Nutrition Awareness Project (SNAP) Newsletters