Nutrition balance score
Good
Glycemic Index
43
Low
Glycemic Load
12
Moderate
Nutrition per serving
Calories429.3 kcal (21%)
Total Fat22.6 g (32%)
Carbs27 g (10%)
Sugars5.4 g (6%)
Protein31.6 g (63%)
Sodium929.4 mg (46%)
Fiber6.9 g (25%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 lbLean ground beef
long grain rice
can of black beans
tomatoes
0.5yellow onion
chopped
cilantro
Bell peppers
green, red, yellow
frozen corn
avocado
limes
sour cream
chili powder
paprika
ground oregano
cumin
salt
as needed
pepper
shredded lettuce
Monterey jack cheese
or mozzarella
2 cupsbeef broth
Can
tomato paste
Cooking oil
like canola
Minced garlic
I use the jar of minced garlic
Instructions
Step 1
Preheat oven to 375, prepare a square baking dish
Step 2
Rinse the rice, throw in chili powder and a pinch of oregano, some dried onion, 3/4ths of the beef broth, start rice cooker
Step 3
Rinse and drain the beans, cook the ground beef and drain
Step 4
Chop the veggies, heat a stainless steel pan to medium and throw in some veg oil
Step 5
Throw in onions and cook til slightly soft, throw in garlic and chopped bell pepper and cook til pepper is soft
Step 6
Mix in rest of beef broth, spices, 2 tbsp tomato paste, cooked ground beef and beans. Add frozen corn
Step 7
Pour into baking dish and put shredded cheese on top, bake at 375 for 15m or until cheese is melted
Step 8
Make the bowls- put rice on bottom, then casserole, top w shredded lettuce, chopped fresh cilantro and tomato, squeeze of lime and sour cream
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