Your Heart, Your Life: A Community Health Worker's Manual for the Hispanic Community

Session 9 Handout Quick Beef Casserole Recipe

Download Quick Beef Casserole Recipe pdf document (41k) handout.

Ingredients

  • 1/2 pound lean ground beef
  • 1 cup onion, chopped
  • 1 cup celery, chopped
  • 1 cup green pepper, cubed
  • 3 1/2cups tomatoes, diced
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1 cup frozen peas
  • 2 small carrots, diced
  • 1 cup rice, uncooked
  • 1 1/2cups water

Instructions

  1. In a skillet, brown the ground beef, and drain off the fat.
  2. Add the rest of the ingredients. Mix well. Cook over medium heat, and cover skillet until boiling. Reduce to low heat, and simmer for 35 minutes.
  3. Serve hot.

Yield: 8 servings. Serving size: 1-1/4 cups, each serving provides:

  • Calories: 201
  • Total fat: 5 g
  • Saturated fat: 2 g
  • Cholesterol: 16 mg
  • Sodium: 164 mg
  • Total fiber: 3 g
  • Protein: 9 g
  • Carbohydrates: 31 g
  • Potassium: 449 mg

Quick Tips:

  • Drain the meat after cooking to lower the amount of fat and calories.
  • This one-dish meal can be made and frozen over the weekend. Reheat when you don't have time to cook.

Back to Session 9

Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.




Last Updated March 2012




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