I found this recipe on Pinterest (which you should all join if you haven't!). It was originally a vegetarian dish, but I added some lean ground beef for some added protein and iron. And, and also added some extra vegetables and changed the white rice to brown. It just called for a zucchini and 1/2 cup of green bell pepper; by adding a squash, onion and extra bell pepper the nutrient content goes way up - the more colors the better!
You will need:
1 tablespoon olive oil
1 medium sized green bell pepper, diced
1/2 large onion, diced
1 yellow squash, quartered lengthwise
1 zucchini, quartered lengthwise
1 pound lean ground beef, browned
1 can no sodium black beans, drained
1 can fire roasted diced tomatoes with garlic, undrained
3/4 cup water
1 cup instant brown rice (I like Minute brand myself)
1/2 cup low fat shredded Mexican blend cheese
Start by browning ground beef until no longer pink.
|Barry's contribution to dinner!|
Once softened, add beans, tomatoes and water.
Stir and bring to a boil. Add rice to skillet, cover and remove from heat.
Let stand for 7-10 minutes, until all liquid is absorbed.
Stir in ground beef.
Top with shredded cheese.