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 |
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.