"Everyone in our family always asks me to make this quick-and-easy microwave recipe," relates Lisa Bales of Peru, Indiana. "I use it as a side when I need to take-along dish or as a light one-dish supper at home."
Zucchini Beef Casserole
Zucchini Beef Casserole
Prep Time
30 min
Yield
4 servings
Ingredients
- 3/4 pound lean ground beef (90% lean)
- 1 teaspoon garlic powder
- 1-1/2 cups diced zucchini
- 1 can (14-1/2 ounces) diced tomatoes, drained
- 1/2 cup instant rice
- 1/2 cup water
- 1/4 cup chopped onion
- 1/4 cup reduced-sodium soy sauce
- 3/4 teaspoon dried basil
Directions
- Crumble beef into a 1-1/2-qt. microwave-safe dish; sprinkle with garlic powder. Cover and microwave on high for 1-1/2 minutes; stir. Heat 1-2 minutes longer or until no longer pink; drain.
- Stir in the remaining ingredients. Cover and microwave on high for 15-20 minutes or until vegetables and rice are tender, stirring twice.
Nutrition Facts
1 cup: 230 calories, 8g fat (3g saturated fat), 31mg cholesterol, 845mg sodium, 17g carbohydrate (0 sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
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