रात का खानामध्यम

Picadillo

Name: Picadillo
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Ingredients: 1 cup uncooked brown rice; 2 cups water; 2 teaspoons vegetable oil; 1 onion, diced; 1 bell pepper, diced; 2 cloves garlic, minced; 1 1/2 teaspoons dried oregano; 1 teaspoon ground cumin; 1/4 teaspoon black pepper; 1/4 teaspoon Kosher salt; 3/4 pound lean ground turkey or beef; 1 14.5 ounce can low-sodium diced tomatoes; 1 15 ounce can low-sodium black beans, drained and rinsed; 1/4 cup green olives, chopped; 1/4 cup raisins

This recipe starts with seasoned and browned ground beef simmered with tomatoes and beans and is finished with a mix of olives and raisins. Served over rice, this flavorful dish makes a quick and easy meal.

50 min4 सर्विंग

पोषण तथ्य (प्रति सेवा)

मान प्रति सेवा · परोसने की मात्रा: 1 1/2 cup

547

कैलोरी

28g

प्रोटीन

76g

कार्ब्स

16g

वसा

14g

फाइबर

12g

शर्करा

435mg

सोडियम

संतृप्त वसा 4 g · कोलेस्ट्रॉल 63 mg

रिंग एक सर्विंग को 2,000 कैलोरी के संदर्भ दिन के हिस्से के रूप में दिखाती हैं। Nutrola ऐप में ये आपके अपने लक्ष्यों के अनुसार भरती हैं।

सामग्री

uncooked brown rice
1 cup
water
2 cups
vegetable oil
2 teaspoons
onion, diced
1
bell pepper, diced
1
garlic, minced
2 cloves
dried oregano
1 1/2 teaspoons
ground cumin
1 teaspoon
black pepper
1/4 teaspoon
Kosher salt
1/4 teaspoon
lean ground turkey or beef
3/4 pound
14.5 ounce can low-sodium diced tomatoes
1 · including liquid
15 ounce can low-sodium black beans, drained and rinsed
1
green olives, chopped
1/4 cup
raisins
1/4 cup

निर्देश

1
Cook as instructed on the package.
2
Set aside.
3
Place the skillet on the stove over medium heat and when hot, add oil. Add the onion, pepper, and garlic. Cook and stir about 10 minutes until the onion is softened and lightly browned.
4
Add oregano, cumin, pepper, and salt, and stir well.
5
Add beef, in small amounts. Stir well and cook about 10 minutes until the beef is cooked throughout.
6
Add beans and tomatoes and simmer about 15 minutes until mixture blends together.
7
Add olives and raisins. Stir well and cook about 2 minutes until heated through.
8
Serve over rice or refrigerate in an airtight container for up to 3 days. Serve with avocado, if desired.

नोट्स

•Dried cranberries can be used instead of raisins.
•See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site .

स्रोत: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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