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Wild Rice and Beef Casserole
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-
Prep
5
min
-
Total
55
min
-
Servings
4
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Ingredients
-
1
lb lean (at least 80%) ground beef
-
1
package (6.2 oz) fast-cooking long-grain and wild rice mix
-
1
can (10.75 oz) condensed tomato soup
-
1/4
cup milk
-
1/4
teaspoon pepper
-
1
cup shredded Cheddar cheese (4 oz)
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Steps
-
1
Heat oven to 350°F. Spray 2-quart casserole with cooking spray.
-
2
In 10-inch skillet, cook beef over medium heat 8 to 10 minutes, stirring occasionally, until brown; drain.
-
3
Meanwhile, make rice mix as directed on package—except omit butter. Stir rice mixture, soup, milk and pepper into beef. Spoon into casserole.
-
4
Cover and bake 30 minutes. Sprinkle with cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is hot.
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-
For 10 grams of fat and 320 calories per serving, substitute ground turkey breast for the ground beef and use reduced-fat Cheddar cheese.
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Nutrition Facts
Serving Size:
1 Serving
- Calories
- 530
- Calories from Fat
- 220
- Total Fat
- 24g
- 37%
- Saturated Fat
- 12g
- 58%
- Trans Fat
- 1g
- Cholesterol
- 100mg
- 34%
- Sodium
- 1260mg
- 53%
- Potassium
- 390mg
- 11%
- Total Carbohydrate
- 45g
- 15%
- Dietary Fiber
- 1g
- 6%
- Sugars
- 6g
- Protein
- 33g
- Vitamin A
- 15%
- 15%
- Vitamin C
- 10%
- 10%
- Calcium
- 20%
- 20%
- Iron
- 25%
- 25%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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