Ingredients
1.5 lbs cooked ground beef
28 oz can diced tomatoes
1 chopped onion
1/4 cup chopped green pepper
1 cup uncooked long-grain converted rice
1 tsp salt
1 tsp chili powder
Instructions
Place the uncooked rice in a medium-sized resealable bag and seal.
Chop the onion and green pepper.
Add the browned ground beef that you cooked the night before, tomatoes, onion, green pepper, and seasonings to a large resealable bag. Squish everything in that bag together.
Remove the excess air from the bag and seal.
Staple the medium bag of uncooked rice to the large bag above the seal.
Cooking Instrucitons:
On the day of cooking, take the meal out of the freezer and thaw it.
Carefully take out the staples and add the contents of both bags to the slow cooker. Add 1 cup of water and stir.
Cook on low for 4-5 hours or on high for 2-3 hours.
Key Points About Ingredients:
- Long-grain converted rice is ideal for slow cooker recipes because it holds its shape and texture without turning mushy during the extended cooking time.
- Canned diced tomatoes add natural acidity and moisture that help tenderize the beef and cook the rice evenly throughout the slow cooker.
- Chili powder is a versatile spice blend that adds warmth and depth without overwhelming heat, making this dish family-friendly and crowd-pleasing.
- Pre-cooking and freezing the ground beef the night before is a smart meal-prep strategy that saves time and locks in savory flavor.
- Chopped green pepper adds a subtle sweetness and a pop of color while contributing vitamin C and antioxidants to the dish.
Key Nutritional Insights:
- Ground beef is an excellent source of complete protein and provides essential nutrients like zinc, iron, and vitamin B12 that support energy and immune health.
- Long-grain converted rice is a good source of complex carbohydrates, providing sustained energy, and its lower glycemic index compared to regular white rice makes it a smarter grain choice.
- Diced tomatoes are rich in lycopene, a powerful antioxidant linked to heart health, and they also contribute vitamin C and potassium to each serving.
- This dish provides a significant amount of iron per serving, which is important for oxygen transport in the blood and overall energy levels.
- Onions and green peppers contribute prebiotic fiber and flavonoids that support gut health and reduce inflammation.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat14 g72 g19.44%
- Saturated Fat5 g20 g25%
- Trans Fat0.5 g
- Polyunsaturated Fat1 g
- Monounsaturated Fat6 g
- Cholesterol75 mg300 mg25%
- Sodium680 mg2300 mg29.57%
- Total Carbohydrate42 g275 g15.27%
- Dietary Fiber3 g28 g10.71%
- Total Sugars6 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein30 g50 g60%
- Vitamin D (Cholecalciferol)4 mcg20 mcg20%
- Calcium80 mg1300 mg6.15%
- Iron4 mg18 mg22.22%
- Potassium720 mg4700 mg15.32%
- Vitamin A420 mcg900 mcg46.67%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K8 mcg120 mcg6.67%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.3 mg1.3 mg23.08%
- Vitamin B3 (Niacin)6 mg16 mg37.5%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate28 mcg400 mcg7%
- Vitamin B12 (Cobalamine)2.4 mcg2.4 mcg100%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.8 mg5 mg16%
- Choline90 mg550 mg16.36%
- Phosphorus280 mg1250 mg22.4%
- Iodine6 mcg150 mcg4%
- Magnesium40 mg420 mg9.52%
- Zinc5 mg11 mg45.45%
- Selenium22 mcg55 mcg40%
- Copper0.1 mg0.9 mg11.11%
- Manganese0.6 mg2.3 mg26.09%
- Chromium4 mcg35 mcg11.43%
- Molybdenum10 mcg45 mcg22.22%
- Chloride200 mg2300 mg8.7%
