Fiesta Broccoli Rice and Beans

Fiesta Broccoli, Rice and Beans

Fiesta Broccoli, Rice and Beans

Prep and Cook Time 20 minutes


Makes 4 servings


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


  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.


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

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

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