Lean Ground Beef Over Rice

Lean Ground Beef Over Rice
Contributor
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
1443
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.

Nutritional Facts

Total Fat
16g
23%
Sugar
3g
3%
Saturated Fat
5g
21%
Cholesterol
155mg
52%
Carbohydrate, by difference
245g
100%
Protein
74g
100%
Vitamin A, RAE
5µg
1%
Vitamin B-12
5µg
100%
Vitamin B-6
1mg
77%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
47mg
5%
Choline, total
237mg
56%
Copper, Cu
2mg
0%
Fiber, total dietary
13g
52%
Folate, total
77µg
19%
Iron, Fe
10mg
56%
Magnesium, Mg
440mg
100%
Manganese, Mn
11mg
100%
Niacin
36mg
100%
Pantothenic acid
4mg
80%
Phosphorus, P
1511mg
100%
Riboflavin
1mg
91%
Selenium, Se
115µg
100%
Sodium, Na
571mg
38%
Water
153g
6%
Zinc, Zn
21mg
100%

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.