Have a Plant: Fruits & Veggies for Better Health
Preparation Time: 20 minutes
  • 1 cup Mixed vegetables, fresh or frozen, cut into bite size pieces
  • ½ cup Chicken broth, low sodium
  • 1 cup Brown rice, cooked
  • ½ can (about 7 oz) Kidney beans, or chick peas, unsalted
  • Dill weed and pepper to taste
Steam fry the vegetables in the chicken broth using a small pan, pot, or electic skillet on medium heat until tender. Add the rice, canned beans, dill weed, and pepper. Heat through. Serve.
 
Serves: 2
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
[What’s This?]
 
Nutrition Information per Serving:
Calories: 230
Total Fat: 1g
Saturated Fat: 0g
% of Calories from Fat: 4%
% Calories from Sat Fat: 0%
Protein: 11g
Carbohydrates: 45g
Cholesterol: 0mg
Dietary Fiber: 11g
Sodium: 180mg
 
Each serving provides: An excellent source of fiber and manganese, and a good source of vitamins A and B1, magnesium, phosphorous, potassium, selenium, and zinc.

Recipe courtesy of the University of Connecticut Family Nutrition Program.
See 30 Minutes or Less SEASONAL Recipe Archive
Search ALL Our Recipes

Other Stories