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Beef-Rice Casserole

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Recipe

 

Yield

8 servings

Prep

25 min

Cook

35 min

Ready

60 min
Trans-fat Free, Low Carb, Low Sodium

Ingredients

Amount Measure Ingredient Features
½ pound ground beef
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1 cup onions
chopped
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10 ounces broccoli, frozen
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1 can soup, broccoli cheese
*
½ cup milk
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1 teaspoon garlic
fresh, minced
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¾ teaspoon rice
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1 ½ cups water
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Ingredients

Amount Measure Ingredient Features
226.8 g ground beef
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237 ml onions
chopped
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289 ml/g broccoli, frozen
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1 can soup, broccoli cheese
*
118 ml milk
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5 ml garlic
fresh, minced
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3.8 ml rice
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355 ml water
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Directions

Pre-heat oven to 350℉ (180℃).

Prepare the rice with the water in standard manner.

(Do not use salt or margarine in the preparation of the rice.)

While the rice is cooking chop the onions and garlic.

Sauté slowly until onions are just tender.

Add the ground beef and brown.

Cook onions and ground beef about 7 minutes.

Drain off the fat. Return to medium heat.

Separately mix the broccoli cheese soup and milk.

Stir until creamy in texture.

At this point test for taste. Add table grind black pepper and salt (less that ½ teaspoon).

When the ground beef is ready, add the rice and broccoli, and soup mixture, tossing carefully.

Put the mixture in to a 9 x 9, or 9 x 13 casserole dish.

Sometimes I top this with seasoned bread crumbs and Parmesan cheese.

Bake about 35 minutes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 133g (4.7 oz)
Amount per Serving
Calories 9348% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 26mg 9%
Sodium 38mg 2%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 4%
Sugars g
Protein 17g
Vitamin A 5% Vitamin C 25%
Calcium 5% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
 

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