Dec 012014
 
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groundmeat_and_veggie_skilleta

 

A simple skillet dish to serve over rice, this recipe is flexible enough to use pretty much any type of vegetable you want to use up. In the picture above I’ve used 1-pound of frozen mixed vegetables. You can use broccoli, cauliflower and carrots instead, or chopped zucchini or shredded cabbage, or chopped celery, bell peppers and frozen or canned corn. If you prefer to use canned vegetables then simply choose 2 (15-ounce) cans such as corn and green beans, or peas and carrots. You want about 3 to 4 cups of vegetables total. I haven’t tried this with greens, but I expect that fresh or frozen collard greens would be especially good.

Ground Meat & Veggie Skillet

Ingredients

  • 1-1/2 to 2-pounds ground meat, such as beef or turkey
  • 1 large onion, chopped
  • 1 tablespoon minced fresh garlic, or 1/2 teaspoon garlic powder
  • 1 tablespoon beef broth powder or 3 bouillon cubes
  • 1/2 teaspoon black pepper
  • 1 teaspoon paprika
  • 1 (15-ounce) can chopped tomatoes
  • About 2/3-can of water
  • 1-pound frozen vegetables or about 4-cups of fresh vegetables or 2 (15-ounce) cans of vegetables or a combination to suit your circumstances
  • Cooked rice (2-cups dry rice, cooked in 4 cups of water)

Directions

First put your rice on to cook. While the rice is cooking prepare the meat and veggies.

In a large skillet or saucepot fry the ground meat until it’s well browned. Use a fork to break it up into small pieces as it cooks. Drain off the fat and rinse the meat if desired. Return the meat to the skillet. Add the onion and garlic or garlic powder. Fry for about 5 minutes, or until the onion is lightly browned. Add the broth powder, black pepper, paprika, tomatoes and vegetables of your choice. If you are using canned vegetables then add the canning liquid. If you are using fresh or frozen vegetables then add about 1-1/3 cups of water. I fill the empty tomato can about 2/3’s or 3/4’s full and swirl it around to get all of the tomatoey goodness from the can. Stir up the meat and veggies and allow it to simmer over a medium-high temperature for about 10 minutes, or until the vegetables are tender.

To serve scoop a big pile of rice into a bowl and then top it with the meat and veggies. Eat with a spoon or fork.

This is a good weekday meal when you want something healthy but don’t want to go to too much trouble to get it. If you use ground turkey as your meat you may want to add 1 or 2-tablespoon of reduced sodium soy-sauce to “beef” up the flavor.

Makes 6 to 8 servings.

Assuming 8 servings; made with regular ground beef that has been drained and rinsed, no-salt-added tomatoes and 1-pound frozen mixed vegetables. Includes 3/4-cup cooked brown rice per serving.

Per Serving: 362 Calories; 10g Fat (24.2% calories from fat); 20g Protein; 49g Carbohydrate; 4g Dietary Fiber; 39mg Cholesterol; 200mg Sodium.

Calories by Percentage: 24% Fat; 53% Carbohydrate; 22% Protein.

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

 

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