Gaucho Casserole Recipe

Nutritional Analysis: One serving (1 cup) equals 304 calories, 9 g fat (4 g saturated fat), 31 mg cholesterol, 670 mg sodium, 49 g carbohydrate, 7 g fiber, 22 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, ½ fat.

Gaucho Casserole Recipe

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    pound lean ground beef (90% lean)

  • 1

    medium onion, chopped

  • 1

    small green pepper, chopped

  • 1

    can (16 ounces) kidney beans, rinsed and drained

  • 1

    can (14-½ ounces) diced tomatoes, undrained

  • 1

    can (8 ounces) tomato sauce

  • ¼

    cup water

  • 1

    envelope reduced-sodium taco seasoning

  • 1

    teaspoon chili powder

  • 1-⅓

    cups uncooked instant rice

  • 1

    cup (4 ounces) shredded reduced-fat Mexican cheese blend

Directions

Crumble the beef into an ungreased 2-1/2-qt. microwave-safe dish. Add onion and green pepper. Cover and microwave on high for 4-1/2 minutes or until meat is no longer pink, stirring every 2 minutes; drain. Stir in the beans, tomatoes, tomato sauce, water, taco seasoning and chili powder. Cover and microwave on high for 3-1/2 to 4-1/2 minutes or until bubbly, stirring every 2 minutes. Stir in rice. Transfer to a shallow 2-1/2-qt. microwave-safe dish coated with cooking spray. Cover and let stand for 6-8 minutes or until liquid is absorbed. Sprinkle with cheese. Cover and microwave on high for another minute or until cheese is melted. Yield: 8 servings.


Nutrition

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