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Beef and Kasha Mexicana

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Beef and Kasha Mexicana
  • Prep 10 min
  • Total 25 min
  • Servings 6
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Skillet dinner ready in 25 minutes! Serve your family this beef, kasha and vegetables dish with taco seasoning flavor – perfect for Mexican cuisine.
Updated Aug 11, 2010

Ingredients

  • 1 lb extra-lean (at least 90%) ground beef
  • 1 small onion, chopped (1/2 cup)
  • 1 cup uncooked buckwheat kernels or groats (kasha)
  • 1 can (14.5 oz) diced tomatoes, undrained
  • 1 can (4.5 oz) chopped green chiles, undrained
  • 1 package (1.25 oz) 40%-less-sodium taco seasoning mix
  • 2 cups frozen whole kernel corn (from 1-lb bag), thawed
  • 1 1/2 cups water
  • 1 cup shredded reduced-fat Cheddar cheese (4 oz)
  • 2 tablespoons chopped fresh cilantro, if desired
  • 2 tablespoons sliced ripe olives, if desired

Steps

  • 1
    In 12-inch skillet, cook ground beef and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until beef is thoroughly cooked; drain. Stir in kasha until kernels are moistened by beef mixture.
  • 2
    Stir in tomatoes, chiles, taco seasoning mix, corn and water. Heat to boiling. Cover; reduce heat to low. Simmer 5 to 7 minutes, stirring occasionally, until kasha is tender.
  • 3
    Sprinkle cheese over kasha mixture. Cover; cook 2 to 3 minutes or until cheese is melted. Sprinkle with cilantro and olives.

Tips from the Betty Crocker Kitchens

  • tip 1
    This tasty main dish combines whole-grain kasha with beef and uses familiar Mexican ingredients. It's a great transition recipe, when you're just starting to eat grains. You can also use this mixture as a filling for tortillas.
  • tip 2
    Whole Grain Serving: 1/2

Nutrition

300 Calories, 9g Total Fat, 23g Protein, 33g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
80
Total Fat
9g
13%
Saturated Fat
3 1/2g
17%
Trans Fat
0g
Cholesterol
50mg
17%
Sodium
990mg
41%
Potassium
590mg
17%
Total Carbohydrate
33g
11%
Dietary Fiber
5g
18%
Sugars
5g
Protein
23g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
20%
20%
Iron
25%
25%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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