Mediterranean Beef and Rice

Name: Mediterranean Beef and Rice
Ingredients: 1 pound extra-lean ground beef; 1 14.5-ounce can no-salt-added stewed tomatoes, undrained; 1 cup water; 1 teaspoon dried oregano, crumbled; 1 teaspoon garlic powder; 1/2 teaspoon paprika; 1/2 teaspoon salt-free lemon pepper; 1/2 teaspoon salt; 1 15-ounce can no-salt-added navy beans, rinsed and drained; 1 14.5-ounce can no-salt-added French-style green beans, drained; 1 cup uncooked instant brown rice

11 ingredients

27 steps

Ingredients

1 pound extra-lean ground beef
1 14.5-ounce can no-salt-added stewed tomatoes, undrained
1 cup water
1 teaspoon dried oregano, crumbled
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon salt-free lemon pepper
1/2 teaspoon salt
1 15-ounce can no-salt-added navy beans, rinsed and drained
1 14.5-ounce can no-salt-added French-style green beans, drained
1 cup uncooked instant brown rice

Directions

1

In a large skillet, cook the beef over medium-high heat for 7 to 8 minutes, or until browned, stirring occasionally to turn and crumble the beef.
2

Drain and discard any liquid.
3

Stir in the tomatoes with liquid, water, oregano, garlic powder, paprika, lemon pepper, and salt.
4

Reduce the heat to medium.
5

Cook for 5 minutes, stirring occasionally.
6

Stir in the beans and rice.
7

Reduce the heat to medium low.
8

Cook, covered, for 5 minutes.
9

Turn off the heat.
10

Let stand for 5 minutes, or until the rice is tender.
11

(Per Serving)
12

Calories: 250
13

Total Fat: 4.5g
14

Saturated: 1.5g
15

Trans: 0.0g
16

Polyunsaturated: 0.5g
17

Monounsaturated: 1.5g
18

Cholesterol: 42mg
19

Sodium: 273mg
20

Carbohydrates: 29g
21

Fiber: 6g
22

Sugars: 6g
23

Protein: 23g
24

Dietary Exchanges
25

1 1/2 Starch
26

1 Vegetable
27

2 1/2 Very Lean Meat