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Add a photoFlavorful, healthful, economical, and easy to prepare. The sweating of the garlic, mushrooms and purple onion is from a cold start.
Ингредиенты
- Canned salmon (boneless/skinless 16 oz) drained
- Can of stewed tomatoes (14.5 oz)
- Fresh mushrooms - sliced (8 oz)
- Fresh garlic (to your taste, for us 5 cloves)
- Navy beans (14.5 oz can) drained and rinsed
- Purple onion (medium/diced)
- Red pepper flakes (1 tsp to 1.5 tsp)
- Brown rice (one cup)
- Italian seasoning (2 tsp)
Инструкции
- Begin by preparing the brown rice - I use the fasta pasta tool so it takes about 30-minutes in the microwave oven.
- Drain the salmon and remove the spine/bones, then chop and set aside.
- Add the red pepper flakes
- Add several swirls of Smart Balance Canola Oil in a 12 inch cast iron or similar type pan.
- Crush the garlic w/knife, mince and add to pan
- Add the diced purple onion.
- Add the sliced mushrooms then turn element on to medium to for about 15 to 20 minutes and stir periodically. Reduce temp if necessary.
- About half way add a half teaspoon of kosher salt, tsp of garlic powder and tsp of onion powder, stir and continue for five minutes
- Using poultry shears, cut up the stewed tomatoes in can then add to the pan
- Add the Navy beans
- Chop up the canned salmon and add to the pan and mix
- Bring back to boil then add Italian Seasoning, mix and reduce to simmer
- Taste and season again to your liking just before the rice is ready
- Add the cooked rice and mix
- Serve
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 145g | |
| Recipe makes 6 servings | |
| Calories 42 | |
| Calories from Fat 2 | 5% |
| Total Fat 0.25g | 0% |
| Saturated Fat 0.03g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 181mg | 8% |
| Potassium 265mg | 8% |
| Total Carbs 9.65g | 3% |
| Dietary Fiber 1.6g | 5% |
| Sugars 5.87g | 4% |
| Protein 1.37g | 2% |
