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Pollo alla Firènze
Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.
Fiesta Broccoli, Rice and Beans
Prep and Cook Time: 20 minutes
Yield: Makes 4 servings
Ingredients:
2
cups frozen broccoli florets
2
cups uncooked instant rice
1/2
teaspoon chili powder
1
cup salsa or picante sauce
1
can (about 15 ounces) black beans, rinsed and drained
1/4
cup (1 ounce) shredded Cheddar or pepper-Jack cheese
Preparation:
1.
Place broccoli and 2 tablespoons water in microwavable dish. Cover loosely with plastic wrap; cook at HIGH 4 to 5 minutes or until crisp-tender.
2.
Cook rice according to package directions, adding chili powder to cooking water.
3.
Stir salsa and black beans into hot cooked rice. Top each serving of rice and beans with broccoli and cheese.
Note
Milk, yogurt, cheese and ice cream are the foods highest in calcium (and skim milk contains as much calcium as whole milk). Other good sources of calcium include broccoli, tofu, soybeans, collard greens, spinach and shrimp.
Nutritional Information:
| Serving Size: | |
| Sodium | 931 mg |
| Protein | 18 g |
| Fiber | 11 g |
| Carbohydrate | 67 g |
| Cholesterol | 7 mg |
| Total Fat | 4 g |
| Calories from Fat | 11 % |
| Calories | 340 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 4 |
| Fat | 1/2 |
This recipe appears in:
Mexican
