This is an excellent one-pot meal. It may take awhile to cook, but it only takes minutes to assemble. This easy recipe also works well in diabetic menus.
1 pound top sirloin
1 1/4 cups sliced onion
1 1/2 cups sliced green bell pepper
1 cup quick-cooking brown rice, uncooked
2 medium carrots, sliced
1 can (14.5 ounces) diced tomatoes, not drained*
1 2/3 cups fat-free beef broth*
1/2 cup water or red wine
1 teaspoon chopped garlic
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
Preheat oven to 350 degrees. Cut meat into serving pieces.
Spray a 4-quart covered casserole with nonstick cooking spray. Add the meat and the remaining ingredients. Cover and bake for 1 1/2 hours.
Note: One serving is a good source of fiber.
*Sodium is figured for no added salt/reduced sodium.
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Makes 6 cups or 4 servings
1 1/2 cups
3 lean meat
total fat 6g
saturated fat 2g
total carbohydrate 36g
dietary fiber 4g
Source: Quick & Healthy Volume II, 2nd Edition, © 2009, Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW
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Recipe updated December 1, 2013