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Beef and Wild Rice Medley Recipe

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A packaged rice mix speeds up preparation of this meal-in-one entree. Cayenne pepper gives the beef a little kick, and an assortment of veggies add color and crunch.—Janelle Christensen of Big Lake, Minnesota

This recipe is:

Healthy

Diabetic Friendly

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Beef and Wild Rice Medley Recipe

Prep: 5 min. Cook: 40 min.

Yield: 4 Servings

5 40 45

Ingredients

1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/8 teaspoon cayenne pepper
1 pound beef top sirloin steak, cut into 3/4-inch cubes
1 tablespoon canola oil
1/4 cup sliced celery
1/4 cup julienned green pepper
2-1/4 cups water
1 package (6 ounces) long grain and wild rice mix
1 small tomato, chopped
2 tablespoons chopped green onion

Directions

In a small bowl, combine the garlic powder, thyme and cayenne. Sprinkle over beef.
In a large saucepan coated with cooking spray, cook beef in oil until no longer pink; drain. Stir in celery and green pepper; cook 2 minutes longer or until vegetables are crisp-tender. Stir in the water and rice mix with contents of seasoning packet.
Bring to a boil. Reduce heat; cover and simmer for 23-28 minutes or until rice is tender. Stir in tomato; heat through. Sprinkle with onion. Yield: 4 servings.

Nutritional Facts 1 cup equals 327 calories, 10 g fat (2 g saturated fat), 63 mg cholesterol, 626 mg sodium, 33 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Originally published as Beef and Wild Rice Medley in Light & Tasty October/November 2006, p15

Full-Bodied Red Wine

Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.

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