3 servings |
- 1/2 cup zucchini, finely chopped
- 1/3 cup onion, finely chopped
- 1/8 tsp garlic powder or 1 garlic clove, minced
- 1/2 tbsp oil
- 1/2 lb ground beef (95% lean)
- Black pepper to taste
- 1 (0.87 oz) packet low-sodium gravy (such as McCormick 30% Less Sodium Brown Gravy Mix)
- 3 eggs [184mg cholesterol/egg]
- 3 cups brown or hapa rice, cooked
- 3 cups of vegetables, such as salad or cooked vegetables
- Green onions, sliced (optional garnish)
Remember to practice food safety when cooking!
- Prepare first three ingredients. Set aside
- Heat oil in a medium pan over medium-high heat. Add the
onion and cook for about 3 minutes, stirring every so often.
- Add the zucchini and garlic and cook, stirring, for another
minute or two, until zucchini begins to soften. Remove from
heat and set aside to cool
- Once the cooked onion and zucchini are cooled, mix with
ground beef in a bowl. Add black pepper, if desired.
- Form mixture into 3 patties and refrigerate for about 1 hour
(you may skip this step if pressed for time. Cooling the
patty just helps it stay together better when cooking)
- In the meantime, prepare a salad or cook a melody of
vegetables to serve on the side
- Prepare gravy by following instructions on packet
- Once patties are cool to touch, heat a pan with oil and
cook patties (about 4 – 5 minutes on each side)
- Cook eggs, sunny side up or over easy
- Assemble plates with a bed of rice, a patty and an egg,
topped off with gravy. Garnish with green onions, if
desired. Serve with a side of vegetables
Serving Size (508g)
Amount Per Serving
Check serving size first – how many servings are in one container? The nutrients listed on the label are only for one serving.
Total Fat: 14g (18% Daily Value)
Saturated Fat: 4g (20% Daily Value)
Trans Fat: 0g
Limit saturated fats and trans fats.
Cholesterol: 235mg (78% Daily Value)
Sodium: 550mg (24% Daily Value)
Total Carbohydrate: 58g (21% Daily Value)
Dietary Fiber: 4g (14% Daily Value)
Total Sugars: 2g
Includes 0g Added Sugars (0% Daily Value)
Opt for whole grain carbohydrates and reduce added sugars.
Choose higher protein products.
Vitamin D: 6%
The % Daily Values tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Developed in collaboration with CTAHR’s Department of Human Nutrition, Food and Animal Sciences, its Dietetics Program and nutrition students.