Dirty Rice with Salmon - Capital Area Food Bank
Dirty Rice with Salmon
400 calories | 59g carbs | 9g fat (1g sat fat) | 21g protein | 450mg sodium |
7g fiber per serving
Serves 6 for $7.00
Ingredients 2 tablespoons canola oil 1 onion, finely chopped
Good for You:
? Choose brown rice when
cooking as it contains far more
1 bell pepper, ribs and seeds removed, finely chopped
fiber and necessary nutrients
1 (15-ounce) can low-sodium kidney beans, rinsed and drained 2 (5-ounce) cans pink salmon, drained
and vitamins than white rice.
4 cups cooked brown rice ? teaspoon salt ? teaspoon black pepper
Spice it Up:
? Add hot sauce or hot peppers to
this dish for more flavor.
Heat 2 tablespoons oil in a large skillet over medium heat. When the oil is hot, add the
onions and peppers, and cook until veggies start to soften, about 7minutes.
Add the beans and salmon, and allow them to heat through, stirring occasionally. Fold in the brown rice, salt, and pepper.
Arroz "sucio" con salm?n
400 calorias | 59g carbs | 9g grasa (1g grasa sat) | 21g proteina |
450mg sodio | 7g fibra por porci?n
6 porciones por $7.00
Ingredientes 2 cucharadas de aceite de canola 1 cebolla, finamente picada
Bueno para su salud:
? Escoja arroz integral porque
tiene mucho m?s fibra,
1 pimiento finamente picado, quitar antes las semillas y las venas
nutrientes y vitaminas que el
1 lata (15 onzas) de frijoles rojos, lavados y escurridos 2 latas (5 onzas) de salm?n rosado, escurrido
arroz blanco.
4 tazas de arroz integral cocinado ? cucharadita de sal ? cucharadita de pimienta negra
Agregue sabor:
? A?ada salsa de aj? o aj? picante
a esta comida para m?s sabor.
Calienta las 2 cucharadas de aceite en una sart?n grande a fuego medio. Cuando el
aceite est? caliente, agrega la cebolla y el pimiento, y cocina por unos 7 minutos hasta
que comiencen a ablandar.
Agrega los frijoles y el salm?n, y d?jalos hasta que se calienten bien, revolviendo de vez en cuando. Incorpora el arroz integral, la sal y la pimienta.
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