Author: Canadian Living

This dish is great for kids, because if you want to sneak in some of the vegetables that they don't like, just chop them up nice and small and poof! Healthy and hearty all at the same time!

  • Portion size 4 servings
  • Credits : Brooke


  • 1/2 teaspoon canola oil
  • 1/2 cup onion finely chopped
  • 2 teaspoons fresh garlic chopped
  • 1/2 teaspoon paprika
  • 1/2 lb extra lean hamburger meat
  • 1 cup carrots finely chopped
  • 3 cups Roma tomato juice
  • 3 teaspoons ketchup
  • 4 teaspoons chili sauce
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon basil
  • 3 tomatoes chopped
  • 1 cup broccoli finely chopped
  • 1 cup bok choy with small leaves
  • 1/2 teaspoon fresh parsley chopped


Saute the onion and garlic in canola oil until the onion is slightly brown and fully cooked. Then add paprika and mix in well.

Once you have a nice colour in your onions, add 1/2 pound of hamburger meat and fry until cooked and brown. Once hamburger is fully cooked, add your carrots and 2 cups of your tomato juice. Let simmer for 5-7 minutes.

Mix together your ketchup and chili sauce and add mixture to pan, stir well.

Add the rest of your tomato juice, as well as the rest of spices: black pepper, salt, garlic powder, basil, and chopped tomatoes. Evenly disperse throughout mixture and let simmer for another 5-7 minutes.

Next, add your broccoli and bok choy. Let the bok choy cook down and allow broccoli to be  tender-crisp. Lastly, add fresh chopped parsley, stir in and serve over hot rice.
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Veggie 'n' Beef Casserole