Jana's rice medley
2 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ½ | cup | Uncooked long-grain rice |
| ½ | pounds | Lean ground beef |
| 1 | teaspoon | Cajun seasoning |
| ¼ | teaspoon | Garlic powder |
| ⅛ | teaspoon | Freshly ground black pepper |
| ½ | cup | Grated carrot (about 1) |
| ¼ | cup | Finely chopped onion |
| ½ | cup | Coarsely chopped mushrooms |
| 2 | tablespoons | Green or red pepper, diced |
| 2 | tablespoons | Soy sauce |
Directions
Cook rice according to package directions. Meanwhile, cook meat in a large skillet, preferably non-stick, over medium heat. Stir frequently until no longer pink. Drain fat, then stir in seasoning, garlic powder and pepper.
When rice is cooked, add to the meat mixture and stir to combine.
Stir in vegetables and soy sauce. Cook mixture over medium-high heat, stirring occasionally until vegetables are tender, about 5 minutes. Taste and adjust seasoning.
Each serving 1¾ cup, 387 calories 26 g protein, 11 g fat, 42 g carbohydrate, 2.3 g fibre 2 starch choices, 1 fruit & veg, 3 protein, ½ fat
From Jana Church of Falmouth, Nova Scotia. Other vegetables may be used. Can be made ahead - freezes and reheats well. Her 3 year old diabetic daughter loves the recipe. from Modern Woman magazine Sept.
1993
Shared but not tested by Elizabeth Rodier Aug 93