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.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 1/2 cups, 1/4 of recipe (453g)
297
Calories
17g
Protein
57g
Carbs
2g
Fat
15g
Fiber
9g
Sugar
410mg
Sodium
Saturated Fat 0 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
broccoli
1 package · 10 ounce, frozen, can also use mustard greens, collard greens or spinach
stewed tomatoes, low sodium
2 cans · about 30 oz
brown rice
1 cup · cooked
white beans
1 can · 15 ounces, rinsed and drained
black pepper
to taste
oregano, basil, or hot pepper
other spices to taste, optional
Instructions
- 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.
Source: USDA MyPlate Kitchen · University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters
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