The thought of eating beef while on a diet might seem blasphemous to you. You may have heard that beef is bad for people who are trying to lose weight, or who are trying to be heart healthy. While it's true that eating large amounts of red meat can be detrimental to someone trying to maintain a healthy diet, red meat is fine in moderation. This beef casserole recipe is a great way to eat some red meat without having to stray from your dieting goals.
Healthy Beef Casserole Recipe
Ingredients:
½ pound lean ground beef
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
2 (14 ounce) cans no-salt-added diced tomatoes
¼ teaspoon salt
½ teaspoon black pepper
¼ teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1½ cups water
Directions:
1. In skillet, brown ground beef and drain off fat.
2. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes or until rice is done. Serve hot.
Yield: 8 servings Serving size: 1⅓ cups
Each serving provides:
Calories: 201
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 16 mg
Sodium: 164 mg
Total fiber: 3 g
Protein: 9 g
Carbohydrates: 31 g
Potassium: 449 mg
The Benefits of Beef
Beef is often labeled as a bad food. You've more than likely read articles in the past that talk about how eating red meat is bad for your diet, or how it'll worsen your cardiovascular health. The truth is, red meat, including beef, is fine in moderation. In fact, beef actually has some benefits to provide when eaten in healthy amounts.
Beef is very high in protein, making it excellent for those looking to build muscle mass. Research also supports the idea that a diet rich in protein is beneficial for weight loss. If you want to get all of the protein that beef packs without the saturated fat, opt for the leanest ground beef that you can find in your store.
Beef is also a great source of phosphorous, selenium, and zinc. Phosphorous is used by the body for tissue repair and the manufacture of DNA and RNA. Selenium boosts immune function, promotes healthy skin and hair, and keeps your thyroid working as it should. Finally, zinc supports your immune system, metabolism, wound healing, and your senses of taste and smell.
Beef also contains a large amount of vitamin B12, which is necessary for healthy skin, good sleep, and a stable mood. Some studies have shown that B12 deficiency can cause or worsen depression. Beef has a number of other vitamins as well, including vitamins B2, B3, B5, and B6.
All in all, beef actually has a number of health benefits. As long as you're eating it in moderation and opting for leaner beef, there's no reason beef should be throwing your diet off course. This beef casserole is great for anyone looking to eat healthy. If you're interested in finding more healthy recipes, we have dozens more available on our website.