This balanced meal will help keep you strong and energized!
What you'll need
Medium saucepan
Cutting board
Sharp knife
Measuring spoons
Measuring cups
Can opener
Stovetop
Spatula or spoon
Ingredients
Serves 6
of Canola Oil
1 cup Brown Riceuncooked
1/2 cup Onionfinely chopped
1 1/2 teaspoons Dried Basilcrushed
1/4 teaspoon Pepper
2 1/4 cups Chicken Brothlow-sodium or of Vegetable Brothlow-sodium
2 cups Broccolichopped (if frozen, let thaw first)
7 1/2 ounces Salmoncanned, drained, flaked, large bones and skin removed
1/2 cup Cheddar Cheeseshredded
Directions
1.Oil a medium saucepan with a tight-fitting lid.
2.Cook rice and onion until rice is golden and onion is soft, stirring frequently. Stir in basil, pepper, and broth. Bring to a boil; cover. Reduce heat; simmer about 40 minutes or until rice is tender. Not all of the liquid will be absorbed.
3.Add thawed vegetables, salmon, and 1/3 cup cheese, stir to blend and to warm the salmon and vegetables. Sprinkle with remaining cheese and serve.
Nutrition Facts
Serving Size 1.00 cup
Serving Per Container 6
Amount Per Serving
Calories 270
% Daily Value*
Total Fat 8.6 g
11%
Saturated Fat 2 g
10%
Sodium 368 mg
16%
Total Carbohydrate 28 g
10%
Dietary Fiber 4 g
14%
Protein 19 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
