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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):
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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.
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