晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 1/2 cups, 1/4 of recipe (453g)

297

卡路里

17g

蛋白质

57g

碳水

脂肪

15g

膳食纤维

糖

410mg

钠

饱和脂肪 0 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

用Nutrola记录每一餐

使用AI照片扫描，几秒钟内记录这个食谱。