Beef and Kasha Mexicana

Serve your family this 25-minute beef, kasha and vegetables dish with taco seasoning flavor – perfect for a Mexican dinner night.

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  • prep time 10 min
  • total time 25 min
  • ingredients 11
  • servings 6
 

Ingredients

1
lb extra-lean (at least 90%) ground beef
1
small onion, chopped (1/2 cup)
1
cup uncooked buckwheat kernels or groats (kasha)
1
can (14.5 oz) diced tomatoes, undrained
1
can (4.5 oz) chopped green chiles, undrained
1
package (1.25 oz) 40%-less-sodium taco seasoning mix
2
cups frozen whole kernel corn (from 1-lb bag), thawed
1 1/2
cups water
1
cup shredded reduced-fat Cheddar cheese (4 oz)
2
tablespoons chopped fresh cilantro, if desired
2
tablespoons sliced ripe olives, if desired

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 In 12-inch skillet, cook ground beef and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until beef is thoroughly cooked; drain. Stir in kasha until kernels are moistened by beef mixture.
  • 2 Stir in tomatoes, chiles, taco seasoning mix, corn and water. Heat to boiling. Cover; reduce heat to low. Simmer 5 to 7 minutes, stirring occasionally, until kasha is tender.
  • 3 Sprinkle cheese over kasha mixture. Cover; cook 2 to 3 minutes or until cheese is melted. Sprinkle with cilantro and olives.
  • 1 In 12-inch skillet, cook ground beef and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until beef is thoroughly cooked; drain. Stir in kasha until kernels are moistened by beef mixture.
  • 2 Stir in tomatoes, chiles, taco seasoning mix, corn and water. Heat to boiling. Cover; reduce heat to low. Simmer 5 to 7 minutes, stirring occasionally, until kasha is tender.
  • 3 Sprinkle cheese over kasha mixture. Cover; cook 2 to 3 minutes or until cheese is melted. Sprinkle with cilantro and olives.

EXPERT TIPS

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Expert Tips

This tasty main dish combines whole-grain kasha with beef and uses familiar Mexican ingredients. It's a great transition recipe, when you're just starting to eat grains. You can also use this mixture as a filling for tortillas.

Whole Grain Serving: 1/2

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
50mg
50%;
Sodium
990mg
990%;
Total Carbohydrate
33g
33%
(Dietary Fiber
5g
5%
  Sugars
5g
5%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
10%;
Calcium
20%;
Iron
25%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.