Ground Beef and Vegetable Casserole
INGREDIENTS:
Vegetable cooking spray
1 c Onion, finely chopped
1 Clove garlic, minced
1 md Red or green bell pepper,
-coarsely chopped
1 1/2 lb Lean ground beef
1/2 ts Cumin seed
1/2 ts Ground cumin
1 ts Dried oregano, crushed
1/4 ts Cayenne
3 tb Tomato paste
1 1/4 c Beef broth
1/3 c Raisins
1/3 c Pimento-stuffed green
-olives, coarsely chopped
1/2 sm Butternut squash, skinned,
-cut in 1/2"
Freshly ground black pepper,
-to taste
3 c Hot cooked rice
Vegetable cooking spray
1 c Onion, finely chopped
1 Clove garlic, minced
1 md Red or green bell pepper,
-coarsely chopped
1 1/2 lb Lean ground beef
1/2 ts Cumin seed
1/2 ts Ground cumin
1 ts Dried oregano, crushed
1/4 ts Cayenne
3 tb Tomato paste
1 1/4 c Beef broth
1/3 c Raisins
1/3 c Pimento-stuffed green
-olives, coarsely chopped
1/2 sm Butternut squash, skinned,
-cut in 1/2"
Freshly ground black pepper,
-to taste
3 c Hot cooked rice
1. Spray a large (10-
to 12-inch) nonstick skillet with vegetable cooking spray and place over medium heat. Put the onion, garlic and bell pepper into the pan and cook, covered, 10 minutes. Add a tablespoon of water if necessary to keep the vegetables from sticking.
2. Put the ground beef into the pan, breaking up with a spatula. Cook until no longer pink. Drain off the fat. Add the cumin seeds, ground cumin, oregano, cayenne, tomato paste, broth raisins, green olives, squash and pepper. Cover the pan and simmer 10 minutes, or until the squash is just tender.
3. Spoon over the hot cooked rice and serve.
(Note: no
to 12-inch) nonstick skillet with vegetable cooking spray and place over medium heat. Put the onion, garlic and bell pepper into the pan and cook, covered, 10 minutes. Add a tablespoon of water if necessary to keep the vegetables from sticking.
2. Put the ground beef into the pan, breaking up with a spatula. Cook until no longer pink. Drain off the fat. Add the cumin seeds, ground cumin, oregano, cayenne, tomato paste, broth raisins, green olives, squash and pepper. Cover the pan and simmer 10 minutes, or until the squash is just tender.
3. Spoon over the hot cooked rice and serve.
(Note: no