夕食簡単

Skillet Meals

Name: Skillet Meals
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
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

A hearty and tasty one-pot dish that can be made in under half an hour. Use leftover brown rice for this recipe.

35 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 1/2 cups, 1/4 of recipe (453g)

297

カロリー

17g

タンパク質

57g

炭水化物

脂質

15g

食物繊維

糖類

410mg

ナトリウム

飽和脂肪酸 0 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

出典: USDA MyPlate Kitchen · University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters

AI栄養トラッキングアプリNutrolaの一部 — すべてのレシピに検証済みのマクロ栄養素が含まれ、ワンタップで記録できます。

Nutrolaで毎食を記録

AI写真スキャンでこのレシピを数秒で記録。