Lean ground beef and lots of vegetables, seasoned with peppers, garlic, gingerroot, and green onions, make a flavorful one-dish meal the whole family will enjoy.

　　

Ingredients

serves 4, 1 1/2 cups beef and vegetable mixture and 1/2 cup rice per serving

　　1 1/2 cups uncooked instant brown rice

　　1 pound extra-lean ground beef

　　2 teaspoons grated peeled gingerroot

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　Cooking spray

　　3 medium carrots, thinly sliced crosswise

　　2 medium ribs of celery, thinly sliced crosswise

　　1 small red bell pepper, cut into 1-inch squares

　　1 tablespoon water

　　2 teaspoons sesame seeds

　　8 ounces fresh bean sprouts

　　3 medium green onions (green and white parts), sliced crosswise into 1/4-inch pieces

　　1 cup fat-free, no-salt-added beef broth

　　1 tablespoon soy sauce (lowest sodium available)

　　2 teaspoons cornstarch

　　1/4 teaspoon crushed red pepper flakes

　　1/4 teaspoon pepper

　　

Step 1

Prepare the rice using the package directions, omitting the salt and oil.

　　

Step 2

Meanwhile, in a large skillet, cook the ground beef, gingerroot, and garlic over medium-high heat for about 5 minutes, or until the beef is browned, stirring frequently to turn and crumble the beef. Drain and discard any liquid. Transfer the beef to a plate. Set aside.

　　

Step 3

Before returning the skillet to the heat, wipe it with a paper towel and lightly spray with cooking spray. With the skillet over medium-high heat, cook the carrots, celery, and bell pepper for 2 minutes, stirring frequently. Stir in the water. Cook, covered, for 2 minutes.

　　

Step 4

While the vegetables cook, dry-roast the sesame seeds in a small skillet over low heat for about 2 minutes, or just until fragrant and golden, stirring frequently. Watch carefully so they do not get too brown. Pour onto a small plate.

　　

Step 5

Stir the bean sprouts and green onions into the carrot mixture. Cook, covered, for 2 minutes. Stir in the beef.

　　

Step 6

In a small bowl, whisk together the remaining ingredients until the cornstarch is dissolved. Pour over the beef. Cook for about 2 minutes, or until bubbly and slightly thickened, stirring constantly. Serve over the rice. Sprinkle with the sesame seeds.

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 355

　　

Step 9

Total Fat: 8.0g

　　

Step 10

Saturated: 2.5g

　　

Step 11

Trans: 0.5g

　　

Step 12

Polyunsaturated: 1.5g

　　

Step 13

Monounsaturated: 3.0g

　　

Step 14

Cholesterol: 62mg

　　

Step 15

Sodium: 284mg

　　

Step 16

Carbohydrates: 40g

　　

Step 17

Fiber: 6g

　　

Step 18

Sugars: 7g

　　

Step 19

Protein: 31g

　　

Step 20

Dietary Exchanges

　　

Step 21

2 Starch

　　

Step 22

2 Vegetable

　　

Step 23

3 Lean Meat

　　American Heart Association Quick & Easy Meals