One-Pan Tomato, Bean and Broccoli Skillet

This fiber-packed, one-pan meal combines complex carbohydrates from brown rice with plant-based protein from white beans to keep you full and energized.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 package frozen broccoli (10 ounces) · 117 kcal in the whole recipe
• 2 cans low-sodium stewed tomatoes (about 30 ounces total) · 149 kcal in the whole recipe
• 1 cup cooked brown rice · 223 kcal in the whole recipe
• 1 can white beans (15 ounces), rinsed and drained · 699 kcal in the whole recipe
• Black pepper to taste
• Dried oregano, basil, or hot pepper to taste (optional)

Method

1. In a large skillet or pan over medium-high heat, combine the stewed tomatoes and frozen broccoli.

   

2. Cover and cook for 10 to 20 minutes, stirring occasionally, until the broccoli reaches your desired tenderness.

   

3. Gently stir in the cooked brown rice, rinsed white beans, black pepper, and your choice of dried herbs like oregano or basil.

   

4. Cook for another 3 to 5 minutes, stirring occasionally, until everything is thoroughly heated through, then serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.