4-H Special
A hearty casserole combining ground beef, rice, corn, and tomatoes, seasoned simply, perfect for a comforting family meal that is easy to prepare and bake.
Ingredients
Instructions
- Put onion and ground beef in skillet; cook over moderate heat.
- Stir and turn until meat has browned.
- Stir in canned tomatoes with juice, drained corn, uncooked rice, and salt into the meat mixture.
- Pour the mixture into a greased casserole dish.
- Bake for 30 minutes at 350°F.
Tips & Substitutions
For a more flavorful dish, consider sautéing the onion until translucent before adding the ground beef. You can substitute the ground beef with turkey or a plant-based meat alternative for a lighter option. If you're short on time, you can use instant rice, reducing the baking time slightly. This dish is a great way to repurpose leftovers, so feel free to add any extra veggies you have on hand.
Serving Suggestions
Serve the 4-H Special with a fresh green salad or steamed vegetables for a balanced meal. It pairs beautifully with Spinach And Bacon Salad for a hearty dinner. For a comforting touch, a dollop of sour cream or a sprinkle of shredded cheese on top can elevate the flavor. This dish is also excellent with crusty bread on the side.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, you can microwave individual portions until heated through, or re-bake in the oven at 350°F until warm. If the casserole seems dry, add a splash of broth or water before reheating to keep it moist.
Nutrition & Diet Analysis (per serving)
Each serving of 4-H Special contains roughly 790 calories, with 36g protein, 115g carbohydrates, and 26g fat. It is an excellent source of dietary fiber (91% of the Daily Value), protein (71% of the Daily Value), and iron (37% of the Daily Value), and a good source of vitamin C and potassium. Note that it is relatively high in sodium, at 2864mg per serving (125% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of white rice?
Yes, you can use brown rice, but keep in mind that it will take longer to cook. You may need to increase the baking time and add extra liquid to ensure the rice is fully cooked and tender.
What can I add to this recipe for more flavor?
You can enhance the flavor by adding spices such as cumin, paprika, or Italian seasoning. Fresh herbs like parsley or cilantro can also brighten the dish. For a bit of heat, consider adding diced jalapeños or a dash of hot sauce.
Can this dish be made ahead of time?
Absolutely! You can prepare the casserole a day in advance and store it in the refrigerator until you're ready to bake it. Just be sure to cover it tightly to prevent it from drying out. When ready to bake, you might need to add a few extra minutes to the cooking time.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).