Zucchini Beef Casserole

SUBMITTED BY: Lisa Bales

"'Everyone in our family always asks me to make this quick-and-easy microwave recipe,' relates Lisa Bales of Peru, Indiana. 'I use it as a side when I need to take-along dish or as a light one-dish supper at home.'"

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PREP TIME	30 Min
READY IN	30 Min

SERVINGS

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Servings
USMETRIC

INGREDIENTS

3/4 pound lean ground beef
1 teaspoon garlic powder
1 1/2 cups diced zucchini
1 (14.5 ounce) can diced tomatoes, drained
1/2 cup instant rice
1/2 cup water
1/4 cup chopped onion
1/4 cup reduced-sodium soy sauce
3/4 teaspoon dried basil

DIRECTIONS

Crumble beef into a 1-1/2-qt. microwave-safe dish; sprinkle with garlic powder. Cover and microwave on high for 2 minutes; stir. Heat 1-2 minutes longer or until no longer pink; drain. Stir in the remaining ingredients. Cover and microwave on high for 20-25 minutes or until vegetables and rice are tender, stirring twice.

FOOTNOTES

This recipe was tested with an 850-watt microwave.
Nutritional Analysis: One serving (1 cup) equals 230 calories, 8 g fat (3 g saturated fat), 31 mg cholesterol, 845 mg sodium, 17 g carbohydrate, 2 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.