Directions:
- If the beef is frozen, run hot water over it so that you can remove any packaging. Place the beef on a microwave-safe plate and microwave 3 minutes, uncovered, at high, to begin defrosting.
- Heat the oil over medium heat in an extra-deep 12 inch nonstick skillet that has a lid. Add onion to the skillet.
- Add the beef (fresh or partly defrosted) to the skillet and raise the heat to high.
- Cook, turning and breaking up the meat and stirring from time to time until the meat is crumbled and brown, about 5 minutes.
- While the meat cooks, add the worcestershire sauce, garlic, and seasoning salt. Rinse and seed the bell pepper and cut it into bite size pieces. Set aside.
- Open the beef broth and remove all visible fat. Measure out the rice and set aside. Add the broth to the skillet. Add the rice green pepper and corn. Stir well and cover the skillet. Reduce the heat to medium high.
- Boil, covered, 3 minutes. Uncover and stir well. Cover and continue to boil until the rice is tender and absorbs most of the broth, about 2 more minutes. Season with black pepper to taste. Serve at once or remove from the heat until ready to serve. (don't overcook!).
- Recipe note: Half a cup of frozen green peas can subsitute for the green pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 617.3 Kcal (2585 kJ) | ||
| Calories from fat | 92.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.27g | 16% | |
|---|---|---|---|
| Cholesterol | 70.29mg | 23% | |
| Sodium | 725.89mg | 30% | |
| Potassium | 707.19mg | 15% | |
| Total Carbs | 99.04g | 33% | |
| Sugars | 4.86g | 19% | |
| Dietary Fiber | 7.64g | 31% | |
| Protein | 35.1g | 70% | |
| Vitamin C | 50.9mg | 85% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 23.6mg | 131% | |
| Calcium | 33.9mg | 3% | |
| Amount Per 100 g | |||
| Calories | 131.91 Kcal (552 kJ) | ||
| Calories from fat | 19.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.19g | 16% | |
|---|---|---|---|
| Cholesterol | 15.02mg | 23% | |
| Sodium | 155.11mg | 30% | |
| Potassium | 151.12mg | 15% | |
| Total Carbs | 21.16g | 33% | |
| Sugars | 1.04g | 19% | |
| Dietary Fiber | 1.63g | 31% | |
| Protein | 7.5g | 70% | |
| Vitamin C | 10.9mg | 85% | |
| Vitamin A | 0.3mg | 39% | |
| Iron | 5.1mg | 131% | |
| Calcium | 7.2mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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