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Beef Casserole with Sweet Pepper and Eggplant

Prep Time 15 minutes

Cook Time 10 minutes

Stand Time 5 minutes

Yield

Makes 4 servings

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

  1. 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.
  2. 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.
  3. 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.
  4. Meanwhile, cook rice according to package directions, omitting salt and fat.
  5. Remove beef mixture from heat; stir salt and pine nuts into mixture. Cover tightly; let stand 5 minutes. Serve beef mixture over rice.

Nutritional Information

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

Dietary Exchange

Starch 2
Vegetable 1
Meat 3

Check out more recipes for Beef

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