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Charlie's Beef-and-Zucchini Dish

Yield 5 servings (serving size: 1 cup beef mixture, 1/2 cup rice, and about 1 tablespoon cheese)

Ingredients

  • 1 pound extra-lean ground beef
  • Cooking spray
  • 3 cups diced zucchini (about 3 small)
  • 2 garlic cloves, minced
  • 1 teaspoon dried Italian seasoning
  • 2 (8-ounce) cans tomato sauce
  • 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
  • 2 1/2 cups hot cooked rice

Nutrition Information

  • calories 355
  • caloriesfromfat 26 %
  • fat 10.3 g
  • satfat 4.6 g
  • monofat 3.6 g
  • polyfat 0.5 g
  • protein 30.3 g
  • carbohydrate 35.2 g
  • fiber 2.4 g
  • cholesterol 71 mg
  • iron 4.2 mg
  • sodium 759 mg
  • calcium 250 mg

How to Make It

  1. Cook beef in a large nonstick skillet over medium-high heat until browned; stir to crumble. Drain well.

  2. Wipe pan with paper towel. Coat with cooking spray; place over medium-high heat. Add zucchini and garlic; sauté 5 minutes. Add beef, seasoning, and sauce; bring to a boil. Reduce heat; simmer 5 minutes. Remove from heat. Add 2/3 cup cheese; stir until cheese melts. Serve over rice. Sprinkle with 1/3 cup cheese.