Directions:
- Spray a 2 1/2 quart casserole dish with cooking spray and set aside.
- In a large non-stick frying pan heat the olive oil; add the onions, garlic and bell pepper and saute until the onions are limp, about 10 minutes.Remove from heat and put onion mixture in the prepared casserole dish.
- In the same frying pan, saute the ground beef over medium-high heat until browned.
- Add beef to the casserole dish.
- Add the rice, tomatoes and their juices,salt,pepper,basil, oregano,cumin, and chili powder to the casserole dish and mix until well combined.
- Cover casserole dish and bake in a preheated 350 degree oven for 45 minutes.
- Uncover casserole and bake for an additional 15 minutes.
- Serve hot with a sida salad and crusty rolls.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 278.35 Kcal (1165 kJ) | ||
| Calories from fat | 70.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.81g | 12% | |
|---|---|---|---|
| Cholesterol | 70.29mg | 23% | |
| Sodium | 379.12mg | 16% | |
| Potassium | 501.5mg | 11% | |
| Total Carbs | 23.52g | 8% | |
| Sugars | 1.83g | 7% | |
| Dietary Fiber | 1.35g | 5% | |
| Protein | 26.03g | 52% | |
| Vitamin C | 17.6mg | 29% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 9.8mg | 54% | |
| Calcium | 27.5mg | 3% | |
| Amount Per 100 g | |||
| Calories | 144.86 Kcal (606 kJ) | ||
| Calories from fat | 36.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.06g | 12% | |
|---|---|---|---|
| Cholesterol | 36.58mg | 23% | |
| Sodium | 197.3mg | 16% | |
| Potassium | 260.99mg | 11% | |
| Total Carbs | 12.24g | 8% | |
| Sugars | 0.95g | 7% | |
| Dietary Fiber | 0.7g | 5% | |
| Protein | 13.55g | 52% | |
| Vitamin C | 9.2mg | 29% | |
| Vitamin A | 0.2mg | 13% | |
| Iron | 5.1mg | 54% | |
| Calcium | 14.3mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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