Healthy Dinner Suggestion for February
Beef and Vegetables
This dish can be prepared in about 35 minutes. It is adapted from a Pala Indian Reservation for the
Harvest of Recipes with the USDA Foods cookbook. It makes 6 servings sized 1 1/4 cups.
Ingredients:
4 cups water
2 cups uncooked or 4 cups cooked rice
(white or brown rice may be used)
1 lb. ground beef
2 cups steamed green beans
(or 1 can, about 15 ozs., low-sodium green beans)
1 1/4 cups fresh cooked corn kernels
(or 1 can, 15 ozs., low-sodium whole kernel corn)
1 can, 15 ozs., low sodium tomato sauce
1/2 tsp. garlic powder
1/2 tsp. onion powder
Directions:
1. In a large pot, add water to rice and bring to a boil. Cover and cook on low heat on the stove for 15
minutes (do not remove the lid) until the water is gone.
2. 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.
3. Let rice stand for about 3 minutes. Arrange rice in a platter like a donut ring. Set aside.
4. Add green beans, corn, tomato sauce, garlic powder and onion powder to pan with meat.
5. Cook until steaming hot. Pour into center of rice ring and serve.
Vegetarian Option: Tofu can be used instead of ground beef. Crumble and brown it like ground beef,
but add oil to the pan after the water in the tofu evaporates. (There will be a reduction in volume
because tofu has water in it.)
Nutrition Facts Per Serving (1 1/2 cups)
Calories: 471
Cholesterol: 51 mg
Sodium: 141 mg
Vitamin A: 20% DV
Protein: 22 g
Total Sugars: 2 g
Carbohydrate: 69 g
Total Fat: 12.4 g
Dietary Fiber: 5 g
Saturated Fat: 4.7 g
Vitamin C: 29% DV
Calcium: 7 % DV
Iron: 20% DV
Percent Daily Values are based on a 2,000 calorie diet.