Beef Casserole with Sweet Pepper and Eggplant

By Ms. Lizz

Ingredients
  • 3 Tbsp. + 1 tsp. pine nuts or

  • 3 Tbsp. slivered almonds

  • 12 oz. 95% lean ground beef

  • 1 Cup chopped yellow onion

  • 1/3 medium eggplant(about 8 oz.) peeled and cubed

  • 1 Cup chopped red bell pepper

  • Nonstick cooking spray

  • 1/2 Cup water

  • 1 8 oz. can tomato sauce with herbs

  • 3/4 tsp ground cinnamon

  • 1/4 tsp. ground allspice

  • 1 Cup uncooked instant rice

  • 1/2 tsp. salt

Directions
  1. Heat 12-inch nonstick skillet over medium-high heat until hot. Add pine nuts if using,cook, stirring constantly

  2. for 2 minutes or until pine nuts begin to lightly borwn. Transfer to plate and set aside.

  3. Coat same skillet with nonstick cooking spray. Add beef and onions, cook and stir about 4 minutes or until no longer pink. Add eggplant and bell pepper;coat lightly with nostick cooking spray. Cook and stir 4 minutes or until eggplant is crisp-tender.

  4. Add water;stir to blend. Add tomato sauce, cinnamon and allspice. Bring to a boil. Reduce hat. Cover tightly;simmer 10 minutes or until eggplant is tender and mixture has thickened slightly.

  5. Cook rice according to package directions, omitting salt and fat.

  6. Remove beef mixture from heat;stir in salt and pine nuts or slivered almonds. Cover tightly and let stand 5 minutes. Serve over rice.

  7. Makes 4 servings: (1 cup beef mixture and 1/2 cup rice per serving.)


Nutritional Facts

Servings
1
Calories
324
Total Fat
10g
Sat Fat
2g
Protein
23g
Carbohydrate
37g
Cholesterol 50mg
Dietary Fiber
6g
Sodium
646mg
Dietary Exchanges
2 Starch
3 Lean Meat
1 Vegetable

dinner

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