Beef and Veal: Beef and Veal Casseroles: One Pan Dinner

Perfect for a quick and easy meal, this savory dish is just like mom used to make.

Author: CalorieKing
Date: July 11, 2013

Suggestions: (Note: Formerly "One Pan Dinner" and "One Pan Dinner II")

Serves: 6 person(s)
Yield: 6 x 1-cup servings

Preparation Time: 15 mins
Cooking Time: 35 mins

Ingredients:

    1 Tbsp canola oil
    1 clove garlic, crushed
    1 large onion (5-1/4 oz), finely sliced
    0.45 kg lean ground beef (90% lean) *
    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 finely chopped parsley
    3 Tbsp finely chopped spring onions or chives
    1/2 cup uncooked brown rice (3-1/2 oz)
    2 cup water
    2 Tbsp tomato paste, no added salt
    3 cup finely shredded cabbage (7 oz)
    2 small carrots (5-1/4 oz), shredded

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.

    Add cabbage and carrots to rice. Stir-fry just enough to mix and slightly soften vegetables. 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, bay leaf, thyme, tarragon, parsley, and chives.

    Stir in rice, water and tomato paste. Cover and cook on MEDIUM HIGH for 30 minutes.

    Stir in cabbage and carrots. Cover again and cook on MEDIUM HIGH for 5 minutes more. Serve immediately, or refrigerate and reheat.

    (Note, if reheating: Omit last 5 minutes of cooking so vegetables do not become soggy. Reheating time may need to be increased to 10 minutes if chilled.)

Variations:

    * If extra lean ground beef (95%) is available, this will further lower the fat content of this recipe.

    Ingredient suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:239 cals
Kilojoules:997 kJ
Fat:10.5 g
Carbohydrates:18.3 g
Protein:17.5 g
Cholesterol:49.0 mg
Sodium:213 mg
Saturated Fat:3.4 g
Fiber:2.1 g
Calcium:44.0 mg
Total Sugars:2.8 g

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