TLC Cooking "Beef Casserole with Sweet Pepper and Eggplant"

Beef Casserole with Sweet Pepper and Eggplant

Stand Time 5 minutes
Cook Time 10 minutes
Prep Time 15 minutes

YIELD Makes 4 servings
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INGREDIENTS

1	ounce pine nuts (about 3 tablespoons plus 1 teaspoon) or slivered almonds (about 1/4 cup)
Nonstick cooking spray
3/4	pound 95% lean ground beef
1	cup chopped yellow onion
1/3	medium eggplant (about 8 ounces), peeled and cubed
1	cup chopped red bell pepper
1/2	cup water
1	can (8 ounces) tomato sauce with herbs
3/4	teaspoon ground cinnamon
1/4	teaspoon ground allspice
1	cup uncooked instant rice
1/2	teaspoon salt

PREPARATION:

Heat 12-inch nonstick skillet over medium-high heat until hot. Add pine nuts; cook, stirring constantly, 2 minutes or until pine nuts begin to lightly brown. Remove to plate; set aside.
Spray same skillet with cooking spray. Add beef and onions; cook and stir about 4 minutes or until no longer pink. Add eggplant and bell pepper; coat lightly with cooking spray. Cook and stir 4 minutes or until eggplant is crisp-tender.
Add water; stir to blend. Add tomato sauce, cinnamon and allspice. Bring to a boil. Reduce heat. Cover tightly; simmer 10 minutes or until eggplant is tender and mixture has thickened slightly.
Meanwhile, cook rice according to package directions, omitting salt and fat.
Remove beef mixture from heat; stir salt and pine nuts into mixture. Cover tightly; let stand 5 minutes. Serve beef mixture over rice.

This recipe appears in: Beef

NUTRITIONAL INFORMATION:

Serving Size:	1 cup beef mixture with 1/2 cup cooked rice
Fiber	6 g
Carbohydrate	37 g
Cholesterol	50 mg
Saturated Fat	2 g
Total Fat	10 g
Calories from Fat	27 %
Calories	324
Protein	23 g
Sodium	646 mg

DIETARY EXCHANGE: