Makes: 8 Servings

Vegetable and Beef Skillet Meal

This dish is packed with nutritious veggies and protein. Enjoy with a piece of fruit after to make a complete meal!

Prep time: 10 minutes

Cook Time: 45 minutes

Ingredients

  • 1⁄2 pound lean ground beef (15% fat)
  • 3⁄4 cup onion, chopped (3/4 medium onion)
  • 1 cup uncooked white rice
  • 1 can (15 ounces) diced tomatoes (about 2 medium fresh tomatoes)
  • 1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
  • 1 3⁄4 cups water
  • 1 1⁄2 teaspoons chili powder
  • 1 Tablespoon oregano
  • 1 teaspoon salt
  • 1⁄2 cup (2 ounces) shredded cheese
Serving Size: 1/8 of recipe (1 cup)
 
NutrientsAmount
Calories210
Total Fat7 g
Saturated Fat3 g
Cholesterol30 mg
Sodium390 mg
Total Carbohydrate25 g
Dietary Fiber1 g
Total Sugars3 g
Added Sugars included0 g
Protein11 g

Directions

  1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
  2. Add onion and cook until soft, about 3 to 5 minutes.
  3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
  4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
  5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm. Refrigerate leftovers within 2 hours.

Recipe Source: FoodHero.org

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