Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
703
Calories
44g
Protein
26g
Fat
73g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Thyme | 1 tsp dried (1.4g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 pound lean ground beef
- 1/2 cup chopped onion
- 1 8-ounce can tomato sauce
- 1/2 cup beef broth
- 1 cup grated Cheddar cheese, divided
- 1 10-ounce package frozen chopped broccoli
- 2 cups cooked rice
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon crushed thyme leaves
- =
Directions
1
Saute beef and onion in large skillet until beef is no longer pink. Stir in tomato sauce, broth, 1/2 cup cheese, broccoli, rice, Worcestershire sauce and thyme. Turn into buttered shallow 2-quart casserole. Bake at 350 degrees 25 minutes or until thoroughly heated. Sprinkle with remaining 1/2 cup cheese and bake 5 minutes longer.
Recipe sourced from
fandom