Texas Hash (Diabetic)
A hearty, flavorful dish combining ground beef, vegetables, rice, and spices, ideal for a comforting family meal with a touch of Texan flair.
Ingredients
Instructions
- Brown the ground beef in a skillet.
- Add sliced onions, chopped celery, chopped green pepper, sliced mushrooms, salt, chili powder, and pepper; cook until vegetables are tender.
- Drain off excess fat.
- Stir in canned tomatoes and uncooked rice; heat through.
- Pour the mixture into an ungreased 2-quart casserole dish.
- Cover and bake at 350°F for 1 hour.
Tips & Substitutions
For a healthier twist, consider using lean ground turkey instead of beef. You can also swap out regular rice for brown rice or quinoa for added fiber. If you prefer a bit more spice, feel free to increase the chili powder. To save time, pre-chop your vegetables ahead of time or use a frozen vegetable mix. This dish is reminiscent of traditional American recipes, making it a comforting choice.
Serving Suggestions
Texas Hash is hearty on its own but can be complemented with a side salad or steamed vegetables for a well-rounded meal. Consider serving it with a dollop of Greek yogurt or a sprinkle of fresh herbs for added flavor. It pairs beautifully with Bess' Vegetable Soup for a complete dinner experience.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave individual portions until heated through, or warm the entire casserole in the oven at 350°F for about 20-25 minutes, covered with foil to prevent drying out. This ensures that the flavors meld even further.
Nutrition & Diet Analysis (per serving)
Each serving of Texas Hash (Diabetic) contains roughly 301 calories, with 11g protein, 54g carbohydrates, and 7g fat. It is an excellent source of vitamin D (149% of the Daily Value), vitamin C (108% of the Daily Value), and dietary fiber (39% of the Daily Value). Note that it is relatively high in sodium, at 824mg per serving (36% 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 a different type of meat in this recipe?
Absolutely! Ground turkey or chicken can be substituted for ground beef for a leaner option. You can also use plant-based meat alternatives for a vegetarian version. Just ensure to adjust cooking times as needed for different meats.
How can I make this dish spicier?
To amp up the heat in your Texas Hash, add diced jalapeños or a few dashes of hot sauce to the mixture. You can also increase the chili powder or add a pinch of cayenne pepper for an extra kick.
Is it possible to make this dish in advance?
Yes, you can prepare Texas Hash a day ahead. Simply follow the recipe up to the baking step, then cover and refrigerate. When ready to serve, bake it straight from the fridge, adding a few extra minutes to the cooking time to ensure it's heated through.
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).