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Broccoli-Rice Salad
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-
Prep
20
min
-
Total
35
min
-
Servings
4
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Ingredients
-
1
package (4.4 oz) butter and herb flavor rice and sauce mix
-
1
box (9 oz) Frozen Broccoli Cuts
-
1
large green bell pepper, chopped (1 1/2 cups)
-
1
can (19 oz) Progresso™ chickpeas (garbanzo beans), drained
-
2
tablespoons chopped fresh chives
-
1/2
teaspoon grated lemon peel
-
2
tablespoons vegetable oil
-
2
tablespoons lemon juice
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Steps
-
1
Make rice and sauce mix as directed on package. Cool 15 minutes.
-
2
Meanwhile, cook broccoli as directed on box. Drain; cool 15 minutes.
-
3
In large bowl, mix cooked rice, cooked broccoli and remaining ingredients. Serve immediately, or cover and refrigerate until serving time.
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-
Stir in a pouch of tuna or leftover chopped cooked chicken, ham or turkey, and you'll have dinner.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 400
- Calories from Fat
- 110
- Total Fat
- 12g
- 19%
- Saturated Fat
- 3g
- 14%
- Trans Fat
- 0g
- Cholesterol
- 5mg
- 2%
- Sodium
- 640mg
- 27%
- Potassium
- 430mg
- 12%
- Total Carbohydrate
- 58g
- 19%
- Dietary Fiber
- 9g
- 35%
- Sugars
- 2g
- Protein
- 14g
- Vitamin A
- 20%
- 20%
- Vitamin C
- 100%
- 100%
- Calcium
- 8%
- 8%
- Iron
- 25%
- 25%
Exchanges:
3 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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