Spanish Beans and Rice with Broccoli


Tonight we’ll share a time-tested and healthy south-of–the-border beans and rice dish. This version of beans and rice also includes a seasonal lemon broccoli which brings extra flavor, color and interest to the plate.

Use leftover homemade salsa from the fridge or commercial tomato salsa.

Grocery List: Beans and Rice with Broccoli
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Spanish Beans and Rice with Lemon Broccoli

Produce

garlic (if needed)

yellow onion(if needed)

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green bell pepper (if needed)

red bell pepper (if needed)

10 oz. broccoli

1 lime

1 lemon

3 kiwis 

Canned/Dried Foods

brown rice(if needed)

one 15 oz. can low sodium diced tomatoes

one 15 oz. can black beans

Tabasco sauce(if needed)

dry basil leaves(if needed)

dry oregano leaves(if needed)

chili powder(if needed)

ground cumin(if needed)

ground cinnamon(if needed)

white pepper

Frozen Foods

Meat/Fish/Poultry

Chilled Foods/Dairy

crumbled feta (if needed)
plain nonfat yogurt (if needed)
1 pint fresh tomato salsa (if no salsa at home)

Nutritional Value: Spanish Beans and Rice with Broccoli

Spanish Beans n Rice with Broccoli

Nutritional Analysis

Per Serving

Calories: 570

Protein: 22 g

Carbohydrates: 90 g

Total Fat: 12 g

(Saturated Fat:) 3.5 g

Dietary Fiber: 14 g

Cholesterol: 15 mg

Sodium: 540 mg

% calories from fat: 19.3 %

Serving Size:

Two and one-fourth C. Beans and Rice mixture topped with 1 T. nonfat yogurt with 1 kiwi or 1/2 an orange per diner