Lean Ground Beef Over Rice

Contributor
Lean Ground Beef Over Rice
Photo Modified: Flickr/UCFFool

Opt for a healthier rice bowl with lean ground beef over brown rice, seasoned simply with salt, pepper, and basil.

Photo Modified: Flickr/UCFFool

1
Servings
1427
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 1/2 Cup brown rice
  • 6 Ounces lean ground beef
  • 2 Tablespoons chopped basil
  • 1 14-ounce jar tomato sauce

Directions

Cook the dry rice in a pot according to package directions for about 30 minutes or until all water is dissolved. Meanwhile, cook the lean ground beef in a sauce pan for about 5 minutes until cooked through. Season with salt and pepper. Add the tomato sacue to the skillet and cook until heated through. Pour the ground beef over the rice and add chopped basil.

Ground Beef Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Ground Beef Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.

Nutritional Facts

Total Fat
26g
40%
Sugar
14g
N/A
Saturated Fat
8g
42%
Cholesterol
111mg
37%
Protein
60g
100%
Carbs
238g
79%
Vitamin A
108µg
12%
Vitamin B12
4µg
63%
Vitamin B6
2mg
100%
Vitamin C
29mg
48%
Vitamin D
0.2µg
N/A
Vitamin E
6mg
30%
Vitamin K
34µg
43%
Calcium
179mg
18%
Fiber
16g
63%
Folate (food)
107µg
N/A
Folate equivalent (total)
107µg
27%
Iron
13mg
72%
Magnesium
504mg
100%
Monounsaturated
10g
N/A
Niacin (B3)
25mg
100%
Phosphorus
1176mg
100%
Polyunsaturated
4g
N/A
Potassium
2504mg
72%
Riboflavin (B2)
0.6mg
37.7%
Sodium
2005mg
84%
Thiamin (B1)
1mg
90%
Trans
0.9g
N/A
Zinc
15mg
99%