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Beef and Vegetables

Beef and Vegetables

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1 Rating
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Beef and Vegetables
Makes: 6 Servings
Total Cost: $$$$

This dish can be prepared in about 35 minutes and may be served for lunch or dinner. Adapted from a recipe by Lela Gabbard, Pala Indian Reservation.

Ingredients

  • 4 cups water
  • 2 cups rice, uncooked
  • 1 pound ground beef (or 1 can, about 24 ounces, canned beef)
  • 2 cups steamed green beans (or 1 can, about 15 ounces, low-sodium green beans)
  • 1 1/2 cups fresh cooked corn kernels (or 1 can, about 15 ounces, low-sodium corn)
  • 1 can low-sodium tomato sauce (about 15 ounces)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Directions

  1. In a large pot, add water to rice and bring to a boil. Cover and cook on low heat for 15 minutes (do not remove the lid) until 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 on a platter like a doughnut 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.

Notes

Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 degrees F, as measured with a food thermometer.

Source:

A Harvest of Recipes with USDA Foods.

Nutrition Information

Serving Size: 1 1/4 cup
Nutrients Amount
Total Calories 471
Total Fat 12 g
Saturated Fat 5 g
Cholesterol 51 mg
Sodium 141 mg
Carbohydrates 69 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 49 mg
Iron 5 mg
Potassium 598 mg
N/A - data is not available
Nutrients Amount
Total Calories 471
Total Fat 12 g
Saturated Fat 5 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 51 mg
Carbohydrates 69 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 49 mg
Potassium 598 mg
Sodium 141 mg
Copper 271 mcg
Iron 5 mg
Magnesium 61 mg
Phosphorus 262 mg
Selenium 27 mcg
Zinc 5 mg
Vitamins
Vitamin A 29 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 1.8 mg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 11 mcg
Folate 196 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 10 mg
Choline 74 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Grains 2 1/2 ounces
Protein Foods 2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025