Serves: 6 person(s)

Preparation Time: 20 mins
Cooking Time: 25 mins

Yield: 6 x 1 cup

Lean ground beef with lots of veggies and rice.

Ingredients:

1 Tbsp canola oil, 20ml

1 clove garlic, crushed

1 large onion (150g), finely sliced

1 beef stock cube

1 bay leaf

2 tsp fresh thyme or 1/2 tsp dried thyme

2 tsp fresh tarragon or 1/2 tsp dried tarragon

1 Tbsp parsley, finely chopped

3 Tbsp spring onions or chives, finely chopped

1/2 cup uncooked brown rice (100g)

2 cup water

2 Tbsp tomato paste

3 cup cabbage (200g), finely shredded

2 small carrots (150g), shredded

1 lb lean ground beef

Directions:

Place oil in a large non-stick skillet and stir-fry garlic and onion over low heat until golden. Add beef and stir-fry until brown. Season with beef cube, bay leaf, thyme, tarragon, parsley and chives.

Add rice, water and tomato paste. Reduce heat, cover and simmer over low heat for 30 minutes.

Mean while have cabbage and carrot prepared. Add to rice and stir-fry just to mix and slightly soften. Serve immediately.

Microwave Directions:

Heat a large microwave browning dish according to directions. Add oil, garlic and onion. Cover and cook 2 minutes on HIGH.

Add beef, cover and brown, stirring occasionally for 5 minutes on HIGH. Season with beef cube and herbs.

Stir in rice, water and tomato paste. Cover and cook on MEDIUM HIGH for 30 minutes. Stir in cabbage and carrot. Cover again and cook on MEDIUM HIGH for 5 minutes more. Serve immediately or refrigerate and reheat.

If reheating: Omit last 5 minutes of cooking so vegetables don't become soggy. Reheating time may need to be increased to 10 minutes if chilled.

Author:

Family Health Network