Skillet Meal with Greens and Beans
Broccoli, tomatoes and beans simmered with brown rice in one skillet — 310 calories, ready in 35 minutes.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A one-skillet meal of stewed tomatoes, broccoli, white beans and brown rice, seasoned with pepper and whatever herb you have. About 310 calories a serving with 12 g protein and 11 g fibre, and nothing to buy fresh: canned tomatoes, canned beans and frozen broccoli all work.
Cook the rice in the tomato liquid rather than water; it takes on the flavour and the dish needs no stock. Add the broccoli for the last ten minutes only, so it stays green and keeps some bite. Rinse the beans before they go in to cut the sodium.
This doubles easily and keeps three days in the fridge. A spoonful of grated Parmesan or a fried egg on top turns it into a bigger dinner.
Ingredients
- Tomatoes (Canned)1 cup low-sodium stewed tomatoes (212 g)
- Broccoli3/4 cup frozen broccoli (68 g)
- Beans (Cannellini, Canned)1/4 cup white beans, rinsed and drained (65 g)
- Brown Rice (Raw, Unenriched)1/4 cup brown rice, dry, about 3/4 cup cooked (48 g)
- Black pepperto taste
- Oregano, basil or hot pepper (optional)to taste
- Simmer the rice in the tomato juice from the can; drain nothing.
- Add the frozen broccoli straight from the freezer for the last ten minutes.
- Rinse canned beans to remove about a third of their sodium.
- Keeps three days refrigerated; reheat with a splash of water as the rice absorbs liquid.
- Contains: no major allergens listed.
- For more protein, add a second quarter cup of beans or top with an egg.
Method
- Wash your hands and all surfaces before you start.
- Cook the brown rice according to the package directions and set it aside.
- Put the stewed tomatoes in a skillet or pot over medium-high heat and add the broccoli.
- Cook 10 to 20 minutes, until the greens are as soft as you like them, stirring gently now and then.
- Add the cooked rice, the beans and the seasonings.
- Cook until heated through and serve.
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