Skillet Meals
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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)
Instructions
- 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
| Calories | 276 |
|---|---|
| Protein | 16 g |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 724 mg |
| Carbohydrates | 55 g |
| Dietary Fiber | 12 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters