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Beef and Vegetables

Beef and Vegetables
Makes: 6 Servings

This dish can be prepared in about 35 minutes and may be served for lunch or dinner.

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 no salt added 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 °F, as measured with a food thermometer.

Learn more about:

Source:

A Harvest of Recipes with USDA Foods
USDA Food Distribution Program on Indian Reservations
Adapted from a recipe by Lela Gabbard, Pala Indian Reservation

Nutrition Information

Serving Size: 1 1/4 cup
Nutrients Amount
Total Calories 411
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 44 mg
Sodium 64 mg
Carbohydrates 69 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 59 mg
Iron 5 mg
Potassium 690 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 411
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 44 mg
Carbohydrates 69 g
Dietary Fiber 4 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 59 mg
Potassium 690 mg
Sodium 64 mg
Copper 0 mg
Iron 5 mg
Magnesium 76 mg
Phosphorus 273 mg
Selenium 26 mg
Zinc 5 mg
Vitamins
Vitamin A 37 mcg
Vitamin B6 0.6 mg
Vitamin B12 1.5 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 24 mcg
Folate 222 mcg
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 8 mg
Choline 71 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 2 1/2 ounces
Protein Foods 2 ounces
Vegetables 1 cups
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