Cowboy Casserole
Cowboy Casserole by Canadian Beef
This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| Per serving, about: | - |
| cal | 305 |
| pro | 20 g |
| total fat | 8 g |
| carb | 39 g |
| fibre | 26 |
| sodium | 14 |
Round up your posse with this yummy quick and easy one-pot casserole. This retro-inspired recipe packs in some serious nutrition. Top with grated cheese to get all four food groups in each serving. Each serving is an excellent source of zinc and a very high source of fibre.
Ingredients
- 1 tbsp vegetable oil
- 1 chopped onion
- 2 cloves garlic, minced
- 1 lb Canadian Extra Lean or Lean Ground beef Sirloin*
- 2 tbsp chili powder, approx
- 1 can (28 oz/796 mL) no-salt added diced tomatoes
- 1 cup sodium-reduced chicken broth
- 1 can (14 oz/398 ml) baked beans in tomato sauce
- 2 cups frozen mixed vegetables
- 2 cups dried wagon wheel or penne pasta
Preparation
1. Heat oil over medium-high heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add beef, breaking up with wooden spoon; cook until browned, about 5 minutes. Drain, if desired.
2. Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.
3. Stir in pasta; reduce heat, cover and simmer until pasta is tender, about 15 minutes.
* Other options: Lean/Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef
Source : The Beef Information Centre
- Keywords : Main Course; Heart-healthy; One-Pot; Simmer; Kid-Friendly; Beef; Pasta;
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