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Snappy Rice Dish

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Snappy Rice Dish
En Español

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  • Makes: 2 servings

This recipe can be made in a microwave.  Perfect for busy weekdays, this vegetable side dish is full of fiber.  

Ingredients

  • 1 cup vegetables, frozen or fresh (cut into bite size pieces)
  • 1/2 cup chicken broth, reduced sodium (or use water)
  • 1 cup brown rice, cooked, or any other rice
  • 1/2 can kidney beans (about 7 oz) or chick peas, pink beans, kidney beans
  • dill weed (fresh snipped or dry, to taste)
  • pepper (to taste)

Directions

1. Cook the vegetables in the chicken broth (or water) using a small pan, pot, or electric skillet, on medium high heat.*

2. Cook the vegetables the way you like them (firm or soft), stirring gently. Add more broth as needed to keep the vegetables moist.

3. Add the rice, canned beans and seasonings. Steam fry until heated through.

* Microwave version: Follow the same steps above. Use a microwave safe, covered dish. Stir the vegetables every 2 to 3 minutes. Just before they are cooked, add the rice, beans and herbs. Cook until heated. Rotate the dish & stir gently.

Notes

Try this recipe with peas, corn, carrots, or whatever veggies you like!

Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project(SNAP)
Summer 1999 Newsletter

Nutrition Information

Serving Size: 1/2 of recipe (355g)
Nutrients Amount
Total Calories 314
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 310 mg
Carbohydrates 60 g
Dietary Fiber 14 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 66 mg
Iron 4 mg
Potassium 686 mg
N/A - data is not available
Nutrients Amount
Total Calories 314
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 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 60 g
Dietary Fiber 14 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 66 mg
Potassium 686 mg
Sodium 310 mg
Copper 468 mcg
Iron 4 mg
Magnesium 112 mg
Phosphorus 300 mg
Selenium 11 mcg
Zinc 2 mg
Vitamins
Vitamin A 194 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 31 mcg
Folate 163 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 66 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Grains
1 1/4 ounces
Protein Foods
2 1/2 ounces

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