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Zucchini Beef Casserole Recipe

"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."
TOTAL TIME: Prep/Total 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

  • 1. 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.
  • 2. Stir in the remaining ingredients. Cover and microwave on high for 15-20 minutes or until vegetables and rice are tender, stirring twice. Yield: 4 servings.
Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Facts

One serving (1 cup) equals 230 calories, 8 g fat (3 g saturated fat), 31 mg cholesterol, 845 mg sodium, 17 g carbohydrate, 2 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Wine Pairings

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.