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
- Wash hands with soap and water.
- Cook the vegetables in the chicken broth (or water) using a small pan, pot, or electric skillet, on medium-high heat*.
- Cook the vegetables the way you like them (firm or soft), stirring gently.
- Add more broth as needed to keep the vegetables moist.
- Add the rice, canned beans, and seasonings.
- Cook until heated through.
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
* 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. Try this recipe with peas, corn, carrots, or whatever veggies you like!
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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/snappy-rice-dish. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.