SkilletMeals
  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 4 servings

Ingredients

1 package broccoli (10 ounce
frozen
can also use mustard greens
collard greens or spinach)
2 cans stewed tomatoes
low sodium (about 30 oz)
1 cup brown rice (cooked)
1 can white beans (15 ounces
rinsed and drained)
black pepper (to taste)
oregano
basil
or hot pepper (other spices to taste
optional)

Steps

Wash hands with soap and water.
Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat.
Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently.
Add the rice, canned beans, and seasonings.
Cook until heated through.

Nutrition Facts

Nutrients Amount
Total Calories 276
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 724 mg
Carbohydrates 55 g
Dietary Fiber 12 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 200 mg
Iron 7 mg
Potassium 1159 mg

University of Connecticut Family Nutrition Program
Senior Nutrition Awareness Project (SNAP) Newsletters

U.S. Department of Agriculture. MyPlate Kitchen Website. Skillet Meals. Recipe source: University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.