Vegetable-beef Casserole
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Casseroles, Main dish, Meats, Microwave | 4 | Servings | |
INGREDIENTS
| 3/4 | lb | Lean ground beef |
| 3/4 | t | Garlic powder |
| 2 | Zucchini | |
| 1 | Onion, chopped | |
| 16 | oz | Canned tomatoes, quartered |
| 1/2 | c | Uncooked rice |
| 1/4 | c | Kikkoman Soy Sauce |
| 1 1/2 | t | Dried basil, crumbled |
INSTRUCTIONS
Crumble beef in 9-inch square microwave-safe baking dish; sprinkle with garlic. Cover; microwave on High 3 minutes. Meanwhile, cut zucchini in half lengthwise, then crosswise into 1/4-inch slices. Add zucchini, onion, tomatoes, rice, soy sauce, basil and 1/2 cup water to ground beef, stirring to combine. Cover and microwave on High 27 minutes, or until rice is tender; stir frequently. Source: MICROWAVE MAGIC with Kikkoman Sauces Reprinted with the permission of Kikkoman International Inc. Electronic format courtesy of Karen Mintzias File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/kikkoman.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 296
Calories From Fat: 167
Total Fat: 18.1g
Cholesterol: 63.8mg
Sodium: 230.3mg
Potassium: 744.2mg
Carbohydrates: 15.5g
Fiber: 2.7g
Sugar: 5.9g
Protein: 18.1g