Jul 052014
 
Download PDF

Beef and Rice Skillet Meal

Twenty-five years ago, I adapted this recipe from one that called for Instant Rice. It’s so good that it’s remained a part of our diet ever since. The frozen or canned vegetables are optional. I almost always add them, but if you don’t have any, you can leave them out. Green beans are especially good as are mixed vegetables. I’ve also used 2-cups of shredded cabbage and that is delicious, but not everyone likes cabbage. Another option is to use a whole green pepper, coarsely chopped, or 2 or 3 stalks of celery. If you’re using canned vegetables then use the liquid from the can for the water called for in the recipe.

The recipe calls for 3-cups of leftover rice. This is the equivalent of 1-cup of dry rice, that’s been cooked. You can get by with less rice, say 2-cups, but I usually use 3-cups because my family is hungry. This makes a filling, tasty meal for 4, from only half a pound of ground meat.

Ground Meat & Rice Skillet Meal

Ingredients

  • 1/2 to pound ground turkey or ground beef
  • 1 medium onion, chopped
  • 3 cups leftover cooked rice
  • 8 ounce can tomato sauce, or 1 cup chopped tomatoes (canned or fresh)
  • 1 cup frozen or canned vegetables, any type, optional
  • 1/2 cup water
  • 1 teaspoon beef broth powder or 1 bouillon cube
  • 1/4 teaspoon black pepper

Directions

First get out a large skillet. Add the ground turkey or beef and fry it until it’s nicely browned. Break it up into small pieces as you go along. Drain off any fat. Add the onion. Fry for a few minutes, or until the onion is tender. Add the rice, tomato, vegetables (if you’re using them), water, broth powder and black pepper. Break the rice up with a fork if it’s clumpy. Bring to a boil and simmer for 5 to 10 minutes. You may need to add a little more water, you may not. Use your best judgment. When the vegetables are tender, it’s done.

To make a meal serve it with homemade muffins, coleslaw or salad and sliced fruit. If you want a dessert, pudding is especially tasty.

Assuming 4-servings; prepared with ground turkey, no salt added tomato sauce and frozen green beans.

Per Serving: 309 Calories; 5g Fat (15.5% calories from fat); 16g Protein; 48g Carbohydrate; 3g Dietary Fiber; 45mg Cholesterol; 160mg Sodium.

Calories by Percentage: 16% Fat; 64% Carbohydrate; 21% Protein.

Exchanges: 2-1/2 Grain(Starch); 1-1/2 Lean Meat; 2 Vegetable.

Leave a Reply

%d bloggers like this: