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1 pound lean ground beef (15% fat or less)
⅓ cup chopped onion 
⅓ cup chopped green pepper
2 cups water
1 cup white rice, uncooked
1 teaspoon garlic powder or 4 cloves garlic, minced
1 Tablespoon chili powder
¼ teaspoon salt
¼ teaspoon pepper
1 can (15 ounces) diced tomatoes with juice
1 ½ cups corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) red kidney beans, drained and rinsed
½ cup grated cheddar cheese


  1. Wash hands with soap and water.
  2. Cook ground beef, onion and green pepper in large skillet over medium heat (300 degrees F in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan (see Notes).
  3. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn and beans.
  4. Cover the pan and cook for about 20 minutes or until rice is soft.
  5. Remove from heat, sprinkle with grated cheese and serve hot.
  6. Refrigerate leftovers within 2 hours.


  • Garnish this dish with a tablespoon of low-fat sour cream.
  • Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
  • Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
  • Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • Pour fat from cooked meat into a metal container. Let it cool, then dispose of it in a garbage can.
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9 cups
Prep time:
10 minutes
Cooking time:
30 minutes
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