Friday, October 23, 2009

Cheesy Beef and Rice Casserole

I got this reciepe from cleaneatingonline.  I changed it up a bit, used instant brown rice and omitted the olive oil.


1 package instant brown rice

1 zucchini, halved and cut into 1/4 inch slices

1 yellow squash, halved and cut into 1/4 inch slices

1 clove garlic, minced

1/2 tsp. basil

1/2 tsp. sea salt

1/4 tsp. pepper

1 lb. lean ground beef

3/4 c. shredded reduced fat Monterey Jack cheese


In a medium saucepan, bring water to a boil. Add rice, cook about 10 minutes until done.

Cook 1 lb. ground beef in a nonstick skillet over medium heat until no longer pink.

During the last 5 minutes of cooking time add zucchini, yellow squash, and garlic to a preheated pan. Sprinkle with basil, salt and pepper and saute for 5 minutes, stirring occasionally.

Add cooked rice and ground beef to vegetables, cover with lid and cook for 5 minutes. Stir vegetables and rice together and top with cheese. Place lid on top for 1 minute. Makes 4 (1 1/2 c.) servings.

Nutritional information: Calories: 259, Fat: 6 g., Protein: 10 g., Carbs: 40 g.

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