If you like gumbo, you will like this one-dish beef meal. This recipe lends itself well to experimentation, so try different vegetables and beans for variety. To stretch the number of servings, ladle the mixture over steamed brown rice.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　12 ounces extra-lean ground beef

　　2 cups frozen cut okra (about 16 ounces)

　　1 15-ounce can no-salt-added corn, drained

　　1 15-ounce can no-salt-added kidney beans, rinsed and drained

　　1 14.25-ounce can no-salt-added stewed tomatoes, undrained

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

　　1 teaspoon ground cumin

　　1 teaspoon chili powder

　　1 teaspoon dried thyme, crumbled

　　1 teaspoon garlic powder

　　1 teaspoon onion powder

　　1/8 teaspoon pepper

　　

Step 1

In a large nonstick skillet over medium-high heat, cook the beef for 5 to 6 minutes, or until no longer pink, stirring occasionally to turn and crumble it. Drain and discard any liquid.

　　

Step 2

Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer for 8 to 10 minutes, or until the flavors have blended, stirring occasionally.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 327

　　

Step 5

Total Fat: 5.0g

　　

Step 6

Saturated: 2.0g

　　

Step 7

Trans: 0.5g

　　

Step 8

Polyunsaturated: 1.0g

　　

Step 9

Monounsaturated: 2.0g

　　

Step 10

Cholesterol: 47mg

　　

Step 11

Sodium: 133mg

　　

Step 12

Carbohydrates: 45g

　　

Step 13

Fiber: 9g

　　

Step 14

Sugars: 11g

　　

Step 15

Protein: 30g

　　

Step 16

Dietary Exchanges

　　

Step 17

2 1/2 Starch

　　

Step 18

1 Vegetable

　　

Step 19

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals