From the Fab Forties [img]smile.gif[/img]

Western Beef Meal In One

4-8 Points Per Serving (depending on meat used)

1 pound extra lean ground beef -- or 92%lean8%fat beef

1 clove garlic

1/2 cup chopped onion

1/2 cup diced green bell pepper

1 teaspoon salt

1 teaspoon chili powder

16 ounces canned kidney beans -- 1 can drained

2 1/2 cups canned tomatoes -- diced with juice

3/4 cup instant rice -- uncooked

3/4 cup shredded cheddar cheese

vegetable cooking spray



Brown beef and garlic in pan with cooking spray. Add onion and green pepper; cook until onion is transparent; drain off fat. In 2 qt. casserole combine the meat mixture salt, chili powder, beans, tomatoes, and rice. Bake, covered 350. for 30 min. uncover and sprinkle with cheese bake another 15 min.

Makes 6 to 8 serviongs.

NOTES :

Per serving ( out of 6 ): 370 cal, 18.2g (44.1%) fat, 6.5g fibre, 919mg sodium 7.62 points

Per serving ( out of 8 ): 279 cal, 13.7g (44.1%) fat, 4.9g fibre, 689mg sodium 5.74 points

Per serving (using 92% lean, 8% fat ground beef out of 6): 287.9 cal, 8.3g (25.8%) fat, 6.5g fibre, 902mg sodium 5.15 points

Per serving (using 92% lean, 8% fat ground beef out of 8): 215.9 cal, 6.2g (25.8%) fat, 4.9g fibre, 677mg sodium 3.86 points