Name: Cowboy Ground Beef and Bean Casserole
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 8
Ingredients: 1 tbsp (15 mL) vegetable oil; 1 onion, chopped; 2 cloves garlic, minced; 1 lb (500 g) Canadian Extra Lean or Lean Ground Beef Sirloin*; 1 tbsp (15 mL) chili powder; 1 can (28 oz/796 mL) no-salt added diced tomatoes; 1 cup (250 mL) sodium-reduced chicken broth; 1 can (14 oz/398 mL) beans in tomato sauce; 2 cups (500 mL) frozen mixed vegetables; 2 cups (500 mL) dried wagon wheel or penne pasta

Round up your posse with this yummy quick and easy one-pot casserole. This retro-inspired recipe packs in some serious nutrition. Top with grated cheese to get all four food groups in each serving. Each serving is an excellent source of zinc and a very high source of fibre.

Yields8 Servings

Prep Time5 minsCook Time20 minsTotal Time25 mins

1 tbsp (15 mL) vegetable oil

1 onion, chopped

2 cloves garlic, minced

1 lb (500 g) Canadian Extra Lean or Lean Ground Beef Sirloin*

1 tbsp (15 mL) chili powder

1 can (28 oz/796 mL) no-salt added diced tomatoes

1 cup (250 mL) sodium-reduced chicken broth

1 can (14 oz/398 mL) beans in tomato sauce

2 cups (500 mL) frozen mixed vegetables

2 cups (500 mL) dried wagon wheel or penne pasta

Heat oil over medium-high heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add ground beef, breaking up with wooden spoon; cook until browned, about 5 minutes. Drain, if desired.

Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.

Stir in pasta; reduce heat, cover and simmer until pasta is tender, about 15 minutes.

Ingredients