Heart Healthy
The black-eyed peas make this a go-to meal for New Year's Day, which according to southern tradition brings good luck and prosperity. And cleanup is super easy thanks to everything cooking in one pot.
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One-Dish Beefy Rice Casserole
The black-eyed peas make this a go-to meal for New Year's Day, which according to southern tradition brings good luck and prosperity. And cleanup is super easy thanks to everything cooking in one pot.
-
Prep Time
10
-
Cook Time
55
-
Total Time
65
-
Servings
8
Ingredients
-
6 cups shredded cabbage OR -
16 ounces coleslaw mix -
1 cup uncooked brown rice -
1 pound extra-lean ground beef -
1 10-ounce can no-salt-added diced tomatoes, drained -
1 4- to 4.5-ounce can diced green chiles, drained -
1 14.5-ounce can fat-free, low-sodium beef broth -
1 15.5-ounce can no-salt-added black-eyed peas or any no-salt-added canned beans, such as pinto, rinsed and drained -
Pepper to taste
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350°F. -
In a large ovenproof pot, layer as follows: cabbage, rice, beef, tomatoes, and green chiles. Pour the beef broth over all. -
Cook, covered, for 1 hour 40 minutes, stirring after 40 minutes. Continue cooking, covered, until the rice is tender and the liquid is absorbed. Remove from the oven. Stir in the black-eyed peas and pepper.
Cooking Tip: If your ovenproof pot doesn't have a lid, cover it with aluminum foil.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 229 | |
|---|---|---|
| Total Fat | 4.0 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.5 g | |
| Cholesterol | 31 mg | |
| Sodium | 334 mg | |
| Total Carbohydrate | 30 g | |
| Dietary Fiber | 4 g | |
| Sugars | 2 g | |
| Protein | 18 g | |
Dietary Exchanges
1 vegetable, 1 1/2 starch, 2 lean meat
-
Prep Time
10
-
Cook Time
55
-
Total Time
65
-
Servings
8
Ingredients
-
6 cups shredded cabbage OR -
16 ounces coleslaw mix -
1 cup uncooked brown rice -
1 pound extra-lean ground beef -
1 10-ounce can no-salt-added diced tomatoes, drained -
1 4- to 4.5-ounce can diced green chiles, drained -
1 14.5-ounce can fat-free, low-sodium beef broth -
1 15.5-ounce can no-salt-added black-eyed peas or any no-salt-added canned beans, such as pinto, rinsed and drained -
Pepper to taste
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350°F. -
In a large ovenproof pot, layer as follows: cabbage, rice, beef, tomatoes, and green chiles. Pour the beef broth over all. -
Cook, covered, for 1 hour 40 minutes, stirring after 40 minutes. Continue cooking, covered, until the rice is tender and the liquid is absorbed. Remove from the oven. Stir in the black-eyed peas and pepper.
Cooking Tip: If your ovenproof pot doesn't have a lid, cover it with aluminum foil.
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