Fiesta Broccoli Rice and Beans

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Fiesta Broccoli Rice and Beans."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/fiesta-broccoli-rice-and-beans-recipe.htm>  04 December 2008.

Fiesta Broccoli, Rice and Beans Photo
Fiesta Broccoli, Rice and Beans
Prep and Cook Time: 20 minutes
Yield: Makes 4 servings
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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