MEDITERRANEAN BEEF AND RICE

Mediterranean Beef and Rice image

Yield serves 6, 1 1/4 cups per serving

Number Of Ingredients 11

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

Steps:

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. Drain and discard any liquid.
Stir in the tomatoes with liquid, water, oregano, garlic powder, paprika, lemon pepper, and salt. Reduce the heat to medium. Cook for 5 minutes, stirring occasionally.
Stir in the beans and rice. Reduce the heat to medium low. Cook, covered, for 5 minutes. Turn off the heat. Let stand for 5 minutes, or until the rice is tender.
nutrition information
(Per Serving)
Calories: 250
Total Fat: 4.5g
Saturated: 1.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.5g
Cholesterol: 42mg
Sodium: 273mg
Carbohydrates: 29g
Fiber: 6g
Sugars: 6g
Protein: 23g
Dietary Exchanges
1 1/2 Starch
1 Vegetable
2 1/2 Very Lean Meat