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Snappy Rice Dish

Snappy Rice Dish

82 Ratings
82 Ratings
Recipe Image
Snappy Rice Dish on a plate
Makes: 2 servings
Total Cost: $$$$

This recipe can be made in a microwave. Perfect for busy weekdays, this vegetable side dish is full of fiber.

Ingredients

  • 1 cup vegetables, frozen or fresh (cut into bite-sized pieces)
  • 1/2 cup chicken broth, reduced sodium (or use water)
  • 1 cup brown rice, cooked
  • 1/2 can kidney beans (about 7 ounces) or other canned beans (low-sodium)
  • dill weed, optional (fresh snipped or dry, to taste)
  • black pepper (to taste)

Directions

  1. Wash hands with soap and water.
  2. Cook the vegetables in the chicken broth (or water) using a small pan, pot, or electric skillet, on medium-high heat.*
  3. Cook the vegetables the way you like them (firm or soft), stirring gently. Add more broth as needed to keep the vegetables moist.
  4. Add the rice, canned beans, and seasonings. Steam fry until heated through.

* Microwave version: Follow the same steps above. Use a microwave-safe, covered dish. Stir the vegetables every 2 to 3 minutes. Just before they are cooked, add the rice, beans, and herbs. Cook until heated. Rotate the dish and stir gently.
 

Notes

Try this recipe with peas, corn, carrots, or whatever veggies you like!

Learn more about:

Source:

University of Connecticut Family Nutrition Program
Senior Nutrition Awareness Project (SNAP) Newsletters

Nutrition Information

Serving Size: 1/2 of recipe (355g)
Nutrients Amount
Total Calories 265
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 183 mg
Carbohydrates 51 g
Dietary Fiber 12 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 67 mg
Iron 3 mg
Potassium 532 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 265
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 51 g
Dietary Fiber 12 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 67 mg
Potassium 532 mg
Sodium 183 mg
Copper 365 mcg
Iron 3 mg
Magnesium 95 mg
Phosphorus 262 mg
Selenium 11 mcg
Zinc 2 mg
Vitamins
Vitamin A 194 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 26 mcg
Folate 50 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 66 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
Grains 1 ounces
Protein Foods 2 1/2 ounces

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Recipe does not say to drain the beans or not...
02/26/13
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