Snappy Rice Dish
This recipe can be made in a microwave. Perfect for busy weekdays, this vegetable side dish is full of fiber.
- Yield
- 2 servings
- Serving size
- 1/2 of recipe
- Rating
- 3.72 of 5 (83 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 1 1/4 cups
Ingredients
- 1 cup vegetables, frozen or fresh, cut into bite-sized pieces
- 1/2 cup low-sodium chicken broth (or use water)
- 1 cup brown rice, cooked
- 1/2 can (15.5 ounces) low-sodium kidney beans (or other canned beans)
- dill weed, optional (fresh snipped or dry, to taste)
- black pepper, optional (to taste)
Directions
- * 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 and stir gently.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 276.82 |
| Total Fat | 1.83 g |
| Saturated Fat | 0.53 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 53.64 g |
| Dietary Fiber | 11.36 g |
| Total Sugars | 5.15 g |
| Added Sugars included | 0 g |
| Protein | 12.18 g |
| Calcium | 59 mg |
| Potassium | 573 mg |
| Sodium | 182.42 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 92 mg |
| Phosphorus | 280 mg |
| Selenium | 7 mg |
| Zinc | 2 mg |
| Vitamin A | 192 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 26 mcg |
| Folate | 55 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 5 mg |
| Choline | 66 mg |
Notes
Try this recipe with peas , corn , carrots , or whatever veggies you like!
Recipes you may also like
- Black Bean Burgers
- Pot Roasted Beef
- Vegetarian Chili
- Pink Party Salad
- Potato Beef Casserole
- Black Beans
- Chicken Rice Salad
- White Chili
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/snappy-rice-dish. Federal works are public domain in the United States.