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Add a photoThis is a healthy version of this casserole, using lean ground beef, brown rice & reduced fat cheese. It's tasty & makes 8 servings.
Ингредиенты
- 1/2 green pepper, chopped
- 1/2 red pepper, chopped
- 1/2 medium onion chopped
- 1 clove garlic, chopped
- 1 stack celery, chopped
- 1/2 pound lean ground beef, cooked & drained
- 1 cup cooked brown rice
- 1. 8 3/4 oz. can unsalted sweet corn, drained
- 1. 11 1/2 oz. can Mexican style stewed tomatoes
- 1. 4 oz. can green chiles, diced
- 1. 16 oz. can pinto beans, rinsed & drained
- 2 TBS. chili powder
- 1/2 tsp. salt
- tabasco to taste
- 1 cup low-fat Mexican blend shredded cheese
- Plain Greek yogurt or low-fat sour cream
Инструкции
- Preheat oven to 350F.
- Saute green pepper,red pepper,onion, garlic, & celery in cooking spray of a small amount of canola oil until tender. About 10 minutes.
- In a large bowl, mix cooked rice, cooked ground beef & sauted vegetables. Add chili powder, salt & tabasco sauce & place in a 13x9 casserole dish.
- Top with cheese.
- Bake 15 minutes or until hot & cheese is melted
- Serve topped with plain Greek yogurt or low- fat sour cream if desired
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 267g | |
| Recipe makes 8 servings | |
| Calories 265 | |
| Calories from Fat 97 | 37% |
| Total Fat 10.92g | 14% |
| Saturated Fat 5.23g | 21% |
| Trans Fat 0.27g | |
| Cholesterol 37mg | 12% |
| Sodium 708mg | 30% |
| Potassium 521mg | 15% |
| Total Carbs 28.94g | 8% |
| Dietary Fiber 5.5g | 18% |
| Sugars 5.32g | 4% |
| Protein 15.03g | 24% |
