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Serves 8 (about 1 cup)
1 pound lean ground beef
1 medium onion, chopped
1 small green pepper, chopped
1 (16 oz) can kidney beans, rinsed and drained
1 (14.5 oz) can diced tomatoes, undrained
1 (8 oz) can tomato sauce
1/4 cup water
1 envelope reduced-sodium taco seasoning
1 tsp. chili powder
1 1/3 cups uncooked instant brown rice
1 cup shredded reduced-fat mexican cheese blend
1. Preheat oven to 350 degrees.
2. In a large skillet brown beef, onions and green peppers; drain. Return to skillet, stir in remaining ingredients except for cheese and mix thoroughly.
3. Transfer to a 13x9 inch casserole dish and bake for 30 minutes.
4. Sprinkle cheese over top of casserole and bake until cheese is completely melted.
Per each serving: 304 calories, 9 gm fat, 31 mg cholesterol, 670 mg sodium, 49 gm carbohydrate, 7 gm fiber, 22 gm protein
1 pound lean ground beef
1 medium onion, chopped
1 small green pepper, chopped
1 (16 oz) can kidney beans, rinsed and drained
1 (14.5 oz) can diced tomatoes, undrained
1 (8 oz) can tomato sauce
1/4 cup water
1 envelope reduced-sodium taco seasoning
1 tsp. chili powder
1 1/3 cups uncooked instant brown rice
1 cup shredded reduced-fat mexican cheese blend
1. Preheat oven to 350 degrees.
2. In a large skillet brown beef, onions and green peppers; drain. Return to skillet, stir in remaining ingredients except for cheese and mix thoroughly.
3. Transfer to a 13x9 inch casserole dish and bake for 30 minutes.
4. Sprinkle cheese over top of casserole and bake until cheese is completely melted.
Per each serving: 304 calories, 9 gm fat, 31 mg cholesterol, 670 mg sodium, 49 gm carbohydrate, 7 gm fiber, 22 gm protein