Skillet Meals
A hearty and tasty one-pot dish that can be made in under half an hour. Use leftover brown rice for this recipe.
- Yield
- 4 servings
- Serving size
- 1 1/2 cups, 1/4 of recipe (453g)
- Rating
- 3.87 of 5 (157 ratings)
Food groups
- Grains: 1/2 ounces
- Vegetables: 2 cups
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
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 297.12 |
| Total Fat | 1.7 g |
| Saturated Fat | 0.4 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 | 57.31 g |
| Dietary Fiber | 14.73 g |
| Total Sugars | 8.68 g |
| Added Sugars included | 0 g |
| Protein | 17.02 g |
| Calcium | 178 mg |
| Potassium | 1103 mg |
| Sodium | 409.57 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 131 mg |
| Phosphorus | 339 mg |
| Selenium | 11 mg |
| Zinc | 2 mg |
| Vitamin A | 81 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 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 |
Notes
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Source
Recipe by: University of Connecticut Family Nutrition Program — Senior Nutrition Awareness Project (SNAP) Newsletters
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/skillet-meals. Federal works are public domain in the United States.