Friday, April 20, 2007

Beef and Wild Rice Medley

Prep: 15 minutes
Cook: 25 minutes
Yield: 4 servings

1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/8 teaspoon cayenne pepper
1 pound boneless beef 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

In a small bowl, combine the first three ingredients. Sprinkle over beef cubes. In a large saucepan coated with nonstick cooking spray, cook beef in oil until no longer pink; drain. Stir in celery and green pepper; cook 2 minutes longer.

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.

Tips and Tricks
I omitted the celery because I usually don't keep it on hand. The first time I made this, it was good, but the meat was chewy. So now I precook the meat in my slowcooker with 2 cups of beef broth to make it tender. This also skips the browning in oil.
Make It Healthier
Use a leaner cut of meat. Use less of the seasoning packet with the rice to reduce sodium.
How Kids Can Help
Dump rice and seasoning into pan.
Suggested Sides
french bread and green salad

Nutrition 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

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