Wild Rice and Beef Casserole Recipe With Nutrition Data and Calorie Count

Wild Rice and Beef Casserole

Seasoned beef, wild rice and cheese casserole the whole family will love.

Yields:

8 servings

Meal Type:

Main Dish

Rating:

Ingredients

1 cup wild rice
2 cups shredded colby jack cheese
1 tbsp crushed red pepper
1 small onion
1 small red pepper
2 tsps soy sauce
1 lb lean ground beef

Directions

Brown ground beef with chopped onion and red pepper.
Cook rice according to directions on package.
Mix rice with cooked ground beef mixture.
Add crushed red pepper and soy sauce.
Top with cheese and bake for 20 minutes at 350° F (175° C).

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 270

% Daily Value*

Total Fat

Amount Per Serving 12.55g

% Daily Value 16%
- Saturated Fat
  
  Amount Per Serving 6.854g
- Trans Fat
  
  Amount Per Serving 0.194g
- Polyunsaturated Fat
  
  Amount Per Serving 0.483g
- Monounsaturated Fat
  
  Amount Per Serving 3.788g
Cholesterol

Amount Per Serving 61mg

% Daily Value 20%
Sodium

Amount Per Serving 283mg

% Daily Value 12%
Total Carbohydrate

Amount Per Serving 19.86g

% Daily Value 7%
- Dietary Fiber
  
  Amount Per Serving 2.5g
  
  % Daily Value 9%
- Total Sugars
  
  Amount Per Serving 1g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 21.86g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 10mcg

% Daily Value 1%
Vitamin C

Amount Per Serving 21mg

% Daily Value 23%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 16mg

% Daily Value 1%
Iron

Amount Per Serving 9mg

% Daily Value 50%
Potassium

Amount Per Serving 274mg

% Daily Value 6%

Nutrition summary:

Calories 270 KCal
Fat 12.55 g
Carbs 19.86 g
Protein 21.86 g

There are 270 calories in 1 serving of Wild Rice and Beef Casserole.

How long would it take to burn off 270 KCal?
Basketball	27 minutes
Cycling (10 MPH)	37 minutes
Jogging	22 minutes
Running	18 minutes
Swimming (crawl, moderate pace)	26 minutes
Walking	31 minutes
Weight Training	31 minutes
Values estimated based on person weighing 160 lbs.