Beef and Vegetables
This dish can be prepared in about 35 minutes and may be served for lunch or dinner.
- Yield
- 6 Servings
- Serving size
- 1 1/4 cup
- Rating
- 3.90 of 5 (21 ratings)
Food groups
- Grains: 2 1/2 ounces
- Protein Foods: 2 ounces
- Vegetables: 1 cups
Ingredients
- 4 cups water
- 2 cups rice, uncooked
- 1 pound ground beef (or 1 can, about 24 ounces, canned beef)
- 2 cups steamed green beans (or 1 can, about 15 ounces, low-sodium green beans)
- 1 1/2 cups fresh cooked corn kernels (or 1 can, about 15 ounces, low-sodium corn)
- 1 can no salt added tomato sauce (about 15 ounces)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
Directions
- 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.
- 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.
- Let rice stand for about 3 minutes.
- Arrange rice on a platter like a doughnut ring.
- Set aside.
- Add green beans, corn, tomato sauce, garlic powder, and onion powder to pan with meat.
- Cook until steaming hot.
- Pour into center of rice ring and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 410.62 |
| Total Fat | 5.6 g |
| Saturated Fat | 2.05 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 43.82 mg |
| Carbohydrates | 68.74 g |
| Dietary Fiber | 4.02 g |
| Total Sugars | 6.81 g |
| Added Sugars included | 0 g |
| Protein | 21.59 g |
| Calcium | 59 mg |
| Potassium | 690 mg |
| Sodium | 63.51 mg |
| Copper | 0 mg |
| Iron | 5 mg |
| Magnesium | 76 mg |
| Phosphorus | 273 mg |
| Selenium | 26 mg |
| Zinc | 5 mg |
| Vitamin A | 37 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 1.5 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 24 mcg |
| Folate | 222 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 8 mg |
| Choline | 71 mg |
Notes
Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 °F, as measured with a food thermometer.
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Source
Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations — Adapted from a recipe by Lela Gabbard, Pala Indian Reservation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/beef-and-vegetables. Federal works are public domain in the United States.