THE FAIR HAVEN COMMUNITY

HEALTH CENTER PRESENTS:

GREENS
THE DIABETES PREVENTION
PROGRAM COMMUNITY GARDEN

VEGETALES
VERDES

Beans, Brown Rice, and

Greens Extravaganza

Serving Size: 1 1/2 cup

Yield: 4 servings

Ingredients:
1 package (10 ounce) fresh or
frozen mustard greens, or
collard greens, spinach, or
broccoli
2 fresh tomatoes or 1 can (32
ounces) stewed tomatoes, no
salt added
1 cup brown rice, cooked
1 cup cooked beans or 1 can
(15 ounces) ounce beans -
rinsed and drained
pepper to taste
Frijoles, Arroz, e Vegetales Verdes Extravagancia
other spices to taste oregano,
basil, or hot pepper (optional)
Tamano de Servido: 1 1/2 taza
Rinde: 4 porciones
Instructions:
1. Steam greens in the stewed
Ingredientes:
tomatoes using a small pan or
1 paquete (10 onzas) de espinacas, brécol, hojas de berza, u hojas de mostaza
pot on medium - high heat.
2 tomates frescas o 1 lata (32 onzas) de tomates estofados, sin sal agregada
2. Cook greens 10 to 20
1 taza de arroz integral, cocido
minutes, until they are as soft as
1 taza de frijoles o 1 lata (15 onzas) de frijoles – enjuagados y drenados
you like them. Stir gently.
Pimienta al gusto
3. Add the rice, canned beans,
Otras especias al gusto como orégano, albahaca, o chiles (opcional)
and seasonings.
4. Cook until heated through.
Instrucciones:
1. Cocine las verduras verdes dentro de una olla pequeña, sartén a fuego medio-
Cost:
alto.
Per Recipe: $ 3.91
2. Cocine las verduras durante 10 a 20 minutos, hasta que tengan la suavidad que
Per Serving: $ 0.98
desée. Agite lentamente.
3. Agregue el arroz, frijoles enlatados y especias.
4. Cocine hasta calentar bien.

Precio:
Por Receta: $ 3.91
Por Servido: $ 0.98
Adapted from: Senior Nutrition Awareness Project (SNAP) Newsletters, University of Connecticut Family Nutrition Program, Author: UConn Family Nutrition
Program, freshcrackedpepper