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:
- 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.
- Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.
- 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
About Andrea Holwegner
CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker
Andrea the «Chocolate Loving Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more