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Tomato, Meat & Rice Casserole




Source of Recipe


Healthy Exchanges


Recipe Introduction


From Humble Hamburger to Majestic Meals, p. 36**


List of Ingredients




8 ounces extra-lean ground sirloin beef or turkey breast
1 (15-ounce) can tomatoes, coarsely chopped and undrained
1 (8-ounce) can Hunt's Tomato Sauce
2 tablespoons reduced-sodium ketchup
1 cup (3 ounces) uncooked long grain rice
1 cup chopped onion
1 teaspoon JO's Chili Seasoning or any chili seasoning
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Recipe



Preheat oven to 400 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine meat, undrained tomatoes, tomato sauce, ketchup, uncooked rice, and onion. Add JO's Chili Seasoning, parsley flakes, and black pepper. Mix well to combine. Spread mixture into prepared baking dish. Cover and bake for 1 ¼ hours. Uncover and continue baking for 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 – Each serving equals:
206 Calories, 2 gm Fat, 12 gm Protein, 35 gm Carbohydrate, 461 mg Sodium, 40 mg Calcium, 3 gm Fiber
Diabetic Exchanges: 2 Vegetable, 1½ Meat, 1 Starch
Carb Choices: 2½

**Freezes well