This is one of my favorite casseroles; I basically decided one day that I wanted to have different colored peppers instead of eating just one kind stuffed. So play around with this and add some yellow or orange peppers in the summer! Not only will you mix things up but you'll benefit from several nutrients that are only found in fiery colored fruits. This is also an easy dish to serve picky eaters as hamburger is universally liked among kids and adults alike.
Nutritional Highlight: Bell peppers. The mix of red and green bell peppers work together to create a range of health benefits. Red bell peppers contain three times the Vitamin C your body needs on a daily basis (so forget the oranges when you feel sick and reach for a bell pepper!). The red variety is also one of the few foods that has lycopene, which is a carotenoid that reduces the risk of several types of cancer. Green bell peppers, as well as the red, yellow and orange variety, are all full of nutrients in the carotenoid family and packed with antioxidants. Sweet bell peppers are an amazing food to help prevent cancer, eye disorders, heart disease and diabetes!
3/4lb Ground Beef
1 Yellow Onion, chopped
1 Red Bell Pepper, seeded and chopped
1 Green Bell Pepper, seeded and chopped
2 Garlic cloves, minced
1/2 tsp Salt
1/4 tsp Pepper
1 can Diced Tomatoes, with juice
1 1/2 cups Long Grain White Rice
2 tsp Worcestershire Sauce
1 tsp Italian Seasoning
1/2 cup Cheddar Cheese
1 15oz can Tomato Sauce
Preheat your oven to 375 degrees. In a large skillet, cook the beef until browned and drain off all fat. Add the onion, peppers, salt and pepper. Saute for 5 minutes until vegetables are slightly tender. Add garlic; cook until fragrant.
Stir in tomatoes, rice, worcestershire and italian seasoning. Mix well. Remove skillet from the heat. Prepare a 9x13 inch pan by spraying with non-stick spray. Transfer mixture to casserole pan. Spread mixture evenly and then top with tomato sauce. Sprinkle top with the cheddar and cover tightly with foil.
Bake, covered, at 375 for 30 minutes. Remove foil and bake another 20 minutes. Test rice for doneness and then let rest for 5 minutes before serving.
****You can cut down the cooking time by using instant rice. Just omit the juices from the tomatoes and bake uncovered for 20 minutes.
Nutritional Analysis:
Per Serving: 297 calories, 15.2g fat, 24.9g carbohydrates, 15.6g protein and over 15% daily value of Vitamin A, Vitamin B-12, Vitamin B-6, Vitamin C, Iron, Manganese, Niacin, Phosphorus, Selenium and Zinc!
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