This Simple Cooking with Heart, kid-friendly recipe is a great way to get kids into the kitchen to help out.
Calories357 Per Serving
Protein32g Per Serving
Fiber7g Per Serving
Cost Per Serving$3.32
|Total Fat||6.6 g|
|Saturated Fat||2.4 g|
|Trans Fat||0.3 g|
|Polyunsaturated Fat||0.9 g|
|Monounsaturated Fat||2.5 g|
|Total Carbohydrate||43 g|
|Dietary Fiber||7 g|
2 starch, 3 lean meat, 2 vegetable
1 lb extra-lean, ground sirloin
1 chopped onion (about 1 cup)
2 clove garlic (minced)OR
1 tsp garlic (minced, from jar)
1 15 - medium canned, no-salt-added or low-sodium tomato sauce
1 14 1/2 - oz canned, chopped, no-salt-added or low-sodium tomatoes
4 cups low-sodium chicken broth
1 16 - oz packaged, frozen mixed vegetables (Any variety will do, so pick your family's favorite mix!)
1/3 cup brown rice (uncooked)
In a large pot, cook the meat, onion, and garlic over medium heat until the meat is done. Drain excess liquid. Add the tomato sauce, tomatoes, broth, mixed vegetables, and rice. Cover the pot, allow the mixture to come to a boil, reduce heat, and cook 35 minutes or until rice is done.
Cooking Tip: Kids can help pour ingredients into pot and talk about the different colors, steering clear of the heating element with the help of an adult.
Tip: You can purchase garlic minced in a jar to keep in your refrigerator for quick use.
When you have leftover vegetables, freeze in freezer zip-top bag to add to soups and pastas.