Cowboy Ground Beef and Bean Casserole

Round up your posse with this yummy quick and easy one-pot casserole. This retro-inspired recipe packs in some serious nutrition. Top with grated cheese to get all four food groups in each serving. Each serving is an excellent source of zinc and a very high source of fibre.

Recipe courtesy of Canadian Beef – www.makeitbeef.ca

Makes 8 servings
Prep:  5 min.  Cook:  20 min.

What you need:

1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 lb (500g) Canadian Extra Lean or Lean Ground Beef Sirloin*
1 tbsp (15 mL) chili powder
1 can (796 mL) no-salt added diced tomatoes
1 cup (250 mL) sodium-reduced chicken broth
1 can (398 mL) beans in tomato sauce
2 cups (500 mL) frozen mixed vegetables
2 cups (500 mL) dried wagon wheel or penne pasta

How you prepare:

1. Heat oil over medium-high heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add ground beef, breaking up with wooden spoon; cook until browned, about 5 minutes. Drain, if desired.
2. Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.
3. Stir in pasta; reduce heat, cover and simmer until pasta is tender, about 15 minutes.

Per serving:

Calories:  305
Carbohydrates: 39 g
Protein: 20 g
Fat: 8 g

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