Vegetable Beef Casserole Recipe

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Ingredients:

Serving

1 lb lean ground beef
1 egg white
1 cup breadcrumbs
1/2 tsp garlic powder
2/3 cup skim milk
5 oz frozen spinach, thawed and drained
2 -3 zucchini, thinly sliced
1 medium onion, sliced and separated into rings
1 medium green pepper, thinly sliced
1 (6 oz) can no-added-salt tomato paste
1 (8 oz) can no-salt-added tomato sauce
1/4 cup water
1/2 tsp dried basil, crushed
1/2 tsp dried oregano, crushed
fresh ground pepper
1/2 cup shredded part-skim mozzarella cheese
1 cup shredded part-skim farmer cheese

Directions:

Mix together ground beef, egg white, bread crumbs, garlic powder and milk.
Pat into a 9x13 inch baking dish- Bake at 350 degrees for 15 minutes; pour off any accumulated fat.
Spread spinach over meat.
Layer zucchini over spinach and onion and green pepper over zucchini.
Mix together tomato paste, tomato sauce, water, basil, oregano and pepper.
Pour over layered casserole.
Cover with foil and return to oven.
Bake until vegetables are tender, about 30 minutes.
During last 10 minutes of baking time, remove foil and top with shredded cheeses.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	112.91 Kcal (473 kJ)
Calories from fat	33.07 Kcal
		% Daily Value*
Total Fat	3.67g	6%
Cholesterol	25.73mg	9%
Sodium	140.37mg	6%
Potassium	297.56mg	6%
Total Carbs	9.15g	3%
Sugars	4.95g	20%
Dietary Fiber	0.98g	4%
Protein	10.54g	21%
Vitamin C	9.3mg	16%
Vitamin A	0.1mg	3%
Iron	1.2mg	6%
Calcium	119.9mg	12%

Amount Per 100 g
Calories	98.34 Kcal (412 kJ)
Calories from fat	28.8 Kcal
		% Daily Value*
Total Fat	3.2g	6%
Cholesterol	22.41mg	9%
Sodium	122.26mg	6%
Potassium	259.15mg	6%
Total Carbs	7.97g	3%
Sugars	4.31g	20%
Dietary Fiber	0.85g	4%
Protein	9.18g	21%
Vitamin C	8.1mg	16%
Vitamin A	0.1mg	3%
Iron	1mg	6%
Calcium	104.4mg	12%

* 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.

Tastes

salty
savory
bitter
sweet

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