Serves: 6-8; Prep Time: 10-min; Total Time: 1 hr
Recipe developed by: Shannon Costello, RDN, LD with CFW
- 1 tablespoon olive oil
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 medium white onion, chopped
- 3 cloves garlic, minced
- 1 pound lean (95/5) ground beef, turkey, or chicken
- 2 (15-ounce) cans black or pinto beans, drained & rinsed
- 1 tablespoon dried oregano
- Salt & black pepper
- 6 cups low-sodium vegetable broth
- 1 (28-ounce) can crushed tomatoes
- 1 (14-ounce) can no-salt-added diced tomatoes
- 1 cup brown rice or quinoa
- Reduced-fat mozzarella or white cheddar cheese, shredded
- Avocado, diced
- Freshly parsley, chopped
- Wash your hands thoroughly with soap and warm water.
- Place a large pot over medium heat. Once hot, add olive oil. Add bell peppers and onion and cook for 5-7 minutes, or until soft. Add garlic and cook about 1 minute. Add ground beef/chicken/turkey, and season with oregano, salt, and pepper. Cook about 7 minutes, or until no longer pink and reaches an internal temperature of 165 degrees. Drain fat and return to heat. Vegetarian option: Add canned beans, oregano, salt and pepper to sautéed peppers and onion and cook for 2-3 minutes to allow flavors to absorb.
- Add vegetable broth, crushed tomatoes, and diced tomatoes. Let liquid come to a boil, then reduce heat to low. Add brown rice and let liquid come to a simmer. Cover with lid and simmer about 40 minutes, or until rice is tender. Season with salt and pepper to taste.
- Serve warm with optional garnishes. Allow leftovers to cool completely before storing in an air-tight container in the refrigerator for up to 4-5 days or in the freezer for up to 3 month. If freezing, leave at least ½-inch free between top of liquid and lid as the liquid with expand.
Make this your go-to dinner!
It's easy to make in one pot (easy clean-up), simple to modify ingredients (beef, chicken beans, more veggies, etc.), and it uses low-sodium and low-fat ingredients making it heart-healthy.