Page 30 - Keep the Beat Recipes: Deliciously Healthy Dinners

quick beef casserole Prep time: 10 minutes

Cook time: 45 minutes
lean beef, vegetables, and rice are tossed together in this quick and easy casserole

½ lb lean ground beef 1 In a sauté pan, brown the ground beef.
1 C onion, chopped 2 Drain off the extra fat by tilting the sauté pan over a
1 C celery, rinsed and chopped disposable cup in the sink to collect the fat. Use the
1 C green bell pepper, rinsed, lid to shield the meat from falling out. After the fat
seeded, and cubed has turned solid, discard the cup in the trash.
3½ C tomatoes, rinsed and diced 3 Add the rest of the ingredients to the sauté pan, and
¼ tsp salt mix well.
½ tsp ground black pepper 4 Cover sauté pan with lid, and cook over medium
¼ tsp paprika heat until boiling.
1 C frozen peas 5 Reduce to low heat and simmer for 35 minutes.
2 small carrots, rinsed, peeled, Serve hot.
and diced
1 C uncooked rice
1½ C water

Tip: To save time, use no-salt-added canned tomatoes and frozen chopped peppers and carrots.

yield: each serving provides:
8 servings calories 201 total fiber 3 g
serving size: total fat 5 g protein 9 g
1½ C casserole saturated fat 2 g carbohydrates 31 g
cholesterol 16 mg potassium 449 mg
sodium 164 mg

16 deliciously healthy dinners