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Skillet Meals

Skillet Meals in a bowl
Makes: 4 servings

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

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)

Directions

  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.

Notes

Learn morre about:

Source:

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

Nutrition Information

Serving Size: 1 1/2 cups, 1/4 of recipe (453g)
Nutrients Amount
Total Calories 297
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 410 mg
Carbohydrates 57 g
Dietary Fiber 15 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 178 mg
Iron 4 mg
Potassium 1103 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 297
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 57 g
Dietary Fiber 15 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 178 mg
Potassium 1103 mg
Sodium 410 mg
Copper 0 mg
Iron 4 mg
Magnesium 131 mg
Phosphorus 339 mg
Selenium 11 mg
Zinc 2 mg
Vitamins
Vitamin A 81 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.0 mcg
Vitamin C 56 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 73 mcg
Folate 185 mcg
Thiamin 1.5 mg
Riboflavin 0.3 mg
Niacin 4 mg
Choline 78 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1/2 ounces
Vegetables 2 cups

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