Snappy Rice Dish
This recipe can be made in a microwave. Perfect for busy weekdays, this vegetable side dish is full of fiber.
- 2 Servings
- Less than $3.00
Snappy Rice Dish
This recipe can be made in a microwave. Perfect for busy weekdays, this vegetable side dish is full of fiber.
- 2 Servings
- Less than $3.00
Ingredients
- 1 cup vegetables, frozen or fresh, cut into bite-sized pieces
- 1/2 cup low-sodium chicken broth
- 1 cup brown rice, cooked
- 1/2 can (15.5 ounces) low-sodium kidney beans
- dill weed, optional
- black pepper, optional
Steps
1
Wash hands with soap and water.
2
Cook the vegetables in the chicken broth (or water) using a small pan, pot, or electric skillet, on medium-high heat.*
3
Cook the vegetables the way you like them (firm or soft), stirring gently. Add more broth as needed to keep the vegetables moist.
4
Add the rice, canned beans, and seasonings. Cook until heated through.
Ingredients
Serving Size: 1/2 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 265 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 1 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 | 51 g |
| Dietary Fiber | 12 g |
| Total Sugars | 5 g |
| Added Sugars included | 0 g |
| Protein | 12 g |
| Minerals | |
| Calcium | 67 mg |
| Potassium | 532 mg |
| Sodium | 183 mg |
| Copper | 365 mcg |
| Iron | 3 mg |
| Magnesium | 95 mg |
| Phosphorus | 262 mg |
| Selenium | 11 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 194 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 26 mcg |
| Folate | 50 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 4 mg |
| Choline | 66 mg |
Source:
- University of Connecticut Family Nutrition Program
- Senior Nutrition Awareness Project (SNAP) Newsletters