Salmon and Rice is Nicer
From CRSWiki
By Roberts
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Ingredients & Amounts
Makes 10 servings, keeps well in refrigerator (for 10 days or so).
- 1 cup (125 G) Brown Rice
- 1/2 cup Carrots (diced)
- 1/2 cup Celery (diced)
- 1 large Red Onion (chopped)
- 1 medium Bell Pepper (chopped)
- 1 stalk Broccoli (chopped)
- 2 cans Alaska Pink Salmon
- 1 can Pinto/Kidney Beans
- 1 can Corn (yellow sweet)
- 1 small Squash (yellow summer)
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Instructions & Comments
1. Add 2 1/2 cups water to rice and simmer 20-30 min over a low heat. If you are not salt sensitive add 1 tsp sea salt to water.
2. Add corn and beans, stir in.
3. Prep vegetables. Chop everything less than 1/2". (opt) Prep veggies in advance and freeze (1-7 days).
4. Cook over very low heat until vegetables soft. Note: if frozen, vegetables will be soft already but need to be warmed up.
5. Clean Salmon. Remove skin and large bones, break-up remaining bones. This is best done by hand and can be a little messy.
6. Mix in a few tablespoons of corn starch if you want more thickness.
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Nutrition Facts
| Per Serving | |
|---|---|
| Calories (kcal) | 256 |
| Carbohydrates | 27.7 g |
| Protein | 18.9 g |
| Fat | 6.9 g |
| Vitamin A | 2143 IU |
| Vitamin C | 13.8 mg |
| Vitamin E | 2.2 mg |
| Calcium | 183 mg |
| Magnesium | 68.6 mg |
| Fiber | 3.6 g |
