Easy Beef Casserole with Sweet Peppers & Eggplant | Quick & Healthy Recipe

Stand Time 5 minutes
Cook Time 10 minutes
Prep Time 15 minutes

YIELD Makes 4 servings

INGREDIENTS

1 ounce pine nuts (about 3 tablespoons plus 1 teaspoon) or slivered almonds (about 1/4 cup) Nonstick cooking spray 3/4 pound 95% lean ground beef 1 cup chopped yellow onion 1/3 medium eggplant (about 8 ounces), peeled and cubed 1 cup chopped red bell pepper 1/2 cup water 1 can (8 ounces) tomato sauce with herbs 3/4 teaspoon ground cinnamon 1/4 teaspoon ground allspice 1 cup uncooked instant rice 1/2 teaspoon salt

PREPARATION:

1. Heat 12-inch nonstick skillet over medium-high heat until hot. Add pine nuts; cook, stirring constantly, 2 minutes or until pine nuts begin to lightly brown. Remove to plate; set aside.
2. Spray same skillet with cooking spray. Add beef and onions; cook and stir about 4 minutes or until no longer pink. Add eggplant and bell pepper; coat lightly with cooking spray. Cook and stir 4 minutes or until eggplant is crisp-tender.
3. Add water; stir to blend. Add tomato sauce, cinnamon and allspice. Bring to a boil. Reduce heat. Cover tightly; simmer 10 minutes or until eggplant is tender and mixture has thickened slightly.
4. Meanwhile, cook rice according to package directions, omitting salt and fat.
5. Remove beef mixture from heat; stir salt and pine nuts into mixture. Cover tightly; let stand 5 minutes. Serve beef mixture over rice.

This recipe appears in: Beef NUTRITIONAL INFORMATION: Serving Size: 1 cup beef mixture with 1/2 cup cooked rice Fiber 6 g Carbohydrate 37 g Cholesterol 50 mg Saturated Fat 2 g Total Fat 10 g Calories from Fat 27 % Calories 324 Protein 23 g Sodium 646 mg DIETARY EXCHANGE: Vegetable 1 Starch 2 Meat 3