American Heart Association Healthy Fats, Low-Cholesterol Cookbook: Delicious Recipes to Help Reduce Bad Fats and Lower Your Cholesterol by American Heart Association

Author:American Heart Association
Language: eng
Format: azw3
ISBN: 9780553447163
Publisher: Potter/TenSpeed/Harmony
Published: 2015-12-28T16:00:00+00:00

Cooking spray

1 pound extra-lean ground beef

2 medium onions, chopped

4 medium tomatoes, chopped

1 cup uncooked instant, or fine-grain, bulgur

½ cup finely chopped fresh cilantro or parsley

½ cup low-sodium mixed-vegetable juice

2 tablespoons fresh lemon juice

1 tablespoon chopped fresh dillweed or 1 heaping teaspoon dried dillweed, crumbled

¼ teaspoon salt

¼ teaspoon plus ⅛ teaspoon garlic powder

¼ teaspoon pepper

Preheat the oven to 350°F.

Lightly spray a Dutch oven with cooking spray. Cook the beef over medium-high heat for 4 to 5 minutes, or until the beef is browned on the outside and no longer pink in the center, stirring occasionally to turn and break up the beef.

Stir the onions into the beef. Cook for 3 to 4 minutes, or until the onions are soft, stirring occasionally. Remove from the heat.

Stir in the remaining ingredients. Spoon the beef mixture into a 9-inch square or 11 × 7 × 2-inch baking dish.

Bake for 15 to 20 minutes, or until heated through.

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