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Skillet Meals

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Skillet Meals
En Español

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  • 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)
  • pepper (to taste)
  • oregano, basil, or hot pepper (other spices to taste, optional)

Directions

1. Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat.

2. Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently.

3. Add the rice, canned beans, and seasonings.

4. 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 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
N/A - data is not available
Nutrients Amount
Total Calories 276
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 55 g
Dietary Fiber 12 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 200 mg
Potassium 1159 mg
Sodium 724 mg
Copper 615 mcg
Iron 7 mg
Magnesium 125 mg
Phosphorus 237 mg
Selenium 8 mcg
Zinc 2 mg
Vitamins
Vitamin A 50 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 41 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 64 mcg
Folate 128 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 73 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 5/6 cups
Grains
1/2 ounces
Protein Foods
2 1/2 ounces

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