Goodness in every bite.

Recipe Summary

Cowboy Ground Beef and Bean Casserole
Difficulty: Easy
Preparation: 5 min
Cooking: 20 min
Makes: 8 servings
Best Suited for: Lots of Kids,

Nutritional Information

Per Serving (Per Serving: 305 Calories, 20 g protein, 8 g fat, 39 g carbohydrate Good source of iron (23% DV) and excellent source of zinc (34% DV), 14% DV sodium, 26% DV fibre.)

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Cowboy Ground Beef and Bean Casserole

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.
1 tbsp (15 mL)vegetable oil
1onion, chopped
2cloves garlic, minced
1 lb (500 g)Canadian Extra Lean or Lean Ground Beef Sirloin*
1 tbsp (15 mL)chili powder
1can (28 oz/796 mL) no-salt added diced tomatoes
1 cup (250 mL)sodium-reduced chicken broth
1can (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
  1. 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.
  2. Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.
  3. Stir in pasta; reduce heat, cover and simmer until pasta is tender, about 15 minutes.
  • *Other Options: Use Lean or Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef

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