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Vegetable-Beef Casserole

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Submitted by pj

YIELD

4 servings

PREP

20 min

COOK

30 min

READY

50 min

Ingredients

¾ 340.2
¾ 3.8
TEASPOON ML GARLIC POWDER
2 2
MEDIUM MEDIUM ZUCCHINI
1 1
SMALL SMALL ONIONS
chopped
16 462.4
OUNCES ML/G TOMATOES, CANNED
quartered
½ 118
CUP ML RICE
uncooked
¼ 59
1 ½ 7.5
TEASPOONS ML BASIL
dried, crumbled *

Directions

Crumble beef in 9-inch square microwave-safe baking dish ; sprinkle with garlic.

Cover; microwave on High 3 minutes.

Meanwhile, cut zucchini in half lengthwise, then crosswise into ¼ inch slices.

Add zucchini, onion, tomatoes, rice, soy sauce, basil and ½ cup water to ground beef, stirring to combine.

Cover and microwave on High 27 minutes, or until rice is tender; stir frequently.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 360g (12.7 oz)
Amount per Serving
Calories 309 28% from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 70mg 23%
Sodium 1146mg 48%
Total Carbohydrate 10g 10%
Dietary Fiber 3g 12%
Sugars g
Protein 53g
Vitamin A 7% Vitamin C 49%
Calcium 8% Iron 25%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Good source of fiber
 

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