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Zucchini Beef Casserole

Total Time

Prep/Total Time: 30 min.

Makes

4 servings

"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."

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.

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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