Beef and Vegetables
This dish can be prepared in about 35 minutes and may be served for lunch or dinner.
- 6 Servings
- $6.00 - $8.99
Beef and Vegetables
This dish can be prepared in about 35 minutes and may be served for lunch or dinner.
- 6 Servings
- $6.00 - $8.99
Ingredients
- 4 cups water
- 2 cups rice, uncooked
- 1 pound ground beef
- 2 cups steamed green beans
- 1 1/2 cups fresh cooked corn kernels
- 1 can low-sodium tomato sauce (about 15 ounces)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
Steps
1
In a large pot, add water to rice and bring to a boil. Cover and cook on low heat for 15 minutes (do not remove the lid) until water is gone.
2
While the rice is cooking, put ground beef in a large pan and cook over medium heat on the stove for 8 to 10 minutes. Drain fat.
3
Let rice stand for about 3 minutes. Arrange rice on a platter like a doughnut ring. Set aside.
4
Add green beans, corn, tomato sauce, garlic powder, and onion powder to pan with meat.
5
Cook until steaming hot. Pour into center of rice ring and serve.
Ingredients
Serving Size: 1 1/4 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 471 |
| Total Fat | 12 g |
| Saturated Fat | 5 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 51 mg |
| Carbohydrates | 69 g |
| Dietary Fiber | 5 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 22 g |
| Minerals | |
| Calcium | 49 mg |
| Potassium | 598 mg |
| Sodium | 141 mg |
| Copper | 271 mcg |
| Iron | 5 mg |
| Magnesium | 61 mg |
| Phosphorus | 262 mg |
| Selenium | 27 mcg |
| Zinc | 5 mg |
| Vitamins | |
| Vitamin A | 29 mcg RAE |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 1.8 mg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 11 mcg |
| Folate | 196 mcg DFE |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 10 mg |
| Choline | 74 mg |
Source:
- A Harvest of Recipes with USDA Foods
- USDA Food Distribution Program on Indian Reservations
- Adapted from a recipe by Lela Gabbard, Pala Indian Reservation