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One-Dish Beefy Rice Casserole

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One-Dish Beefy Rice Casserole

Nutrition Facts

One-Dish Beefy Rice Casserole
CaloriesCalories
229 Per Serving
ProteinProtein
18g Per Serving
FiberFiber
4g Per Serving
×
Calories 229
Total Fat 4.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 31 mg
Sodium 334 mg
Total Carbohydrate 30 g
Dietary Fiber 4 g
Sugars 2 g
Protein 18 g

Dietary Exchanges
1 vegetable, 1 1/2 starch, 2 lean meat

Ingredients

Servings   8  

  • 6 cups shredded cabbage OR
  • 16 ounces coleslaw mix
  • 1 cup uncooked brown rice
  • 1 pound extra-lean ground beef
  • 1 10-ounce can no-salt-added diced tomatoes, drained
  • 1 4- to 4.5-ounce can diced green chiles, drained
  • 1 14.5-ounce can fat-free, low-sodium beef broth
  • 1 15.5-ounce can no-salt-added black-eyed peas or any no-salt-added canned beans, such as pinto, rinsed and drained
  • Pepper to taste

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F.
  2. In a large ovenproof pot, layer as follows: cabbage, rice, beef, tomatoes, and green chiles. Pour the beef broth over all.
  3. Cook, covered, for 1 hour 40 minutes, stirring after 40 minutes. Continue cooking, covered, until the rice is tender and the liquid is absorbed. Remove from the oven. Stir in the black-eyed peas and pepper. 

Cooking Tip: If your ovenproof pot doesn't have a lid, cover it with aluminum foil.
 

Nutrition Facts

One-Dish Beefy Rice Casserole
CaloriesCalories
229 Per Serving
ProteinProtein
18g Per Serving
FiberFiber
4g Per Serving
×
Calories 229
Total Fat 4.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 31 mg
Sodium 334 mg
Total Carbohydrate 30 g
Dietary Fiber 4 g
Sugars 2 g
Protein 18 g

Dietary Exchanges
1 vegetable, 1 1/2 starch, 2 lean meat

Ingredients

Servings   8  

  • 6 cups shredded cabbage OR
  • 16 ounces coleslaw mix
  • 1 cup uncooked brown rice
  • 1 pound extra-lean ground beef
  • 1 10-ounce can no-salt-added diced tomatoes, drained
  • 1 4- to 4.5-ounce can diced green chiles, drained
  • 1 14.5-ounce can fat-free, low-sodium beef broth
  • 1 15.5-ounce can no-salt-added black-eyed peas or any no-salt-added canned beans, such as pinto, rinsed and drained
  • Pepper to taste

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F.
  2. In a large ovenproof pot, layer as follows: cabbage, rice, beef, tomatoes, and green chiles. Pour the beef broth over all.
  3. Cook, covered, for 1 hour 40 minutes, stirring after 40 minutes. Continue cooking, covered, until the rice is tender and the liquid is absorbed. Remove from the oven. Stir in the black-eyed peas and pepper. 

Cooking Tip: If your ovenproof pot doesn't have a lid, cover it with aluminum foil.
 

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