Beef Bake

1. Preheat oven to 375f, Heat oil in a skillet over moderate heat. Add onion and garlic. Cook uncovered 5 min.

2. Push to one side and add beef.

3. Stir occasionally until browned.

4. Mix coriander, ginger, tomatoes, brown sugar, parsley, salt, pepper, and peppers in a bowl.

5. Add to beef.

6. M ix well and transfer to ungreased 1 quart casserole dish.

7. Bake uncovered 20 minutes.

8. Serve over rice.

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Nutrient	Quantity
Total fats	40.7897 g
Protein	110.3676 g
Carbohydrates	29.4764 g
Energy	897.4946 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0951 g
Water	904.0011 g
Aspartic acid	0.9551 g
Calcium, Ca	126.5204 mg
Lutein + zeaxanthin	1482.0464 g
Fiber, total dietary	8.6679 g
Carotene, beta	2701.0922 g
Niacin	33.9065 mg
Vitamin A, RAE	246.5398 g
Fatty acids, total trans-polyenoic	0.0997 g
Arginine	0.1634 g
Riboflavin	0.7027 mg
Tocopherol, beta	0.0447 mg
Fatty acids, total polyunsaturated 15:0	0.0499 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0684 g
Fatty acids, total saturated 20:1	0.0136 g
Glutamic acid	2.2627 g
Sodium, Na	282.1862 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3236 g
Total lipid (fat)	40.7897 g
Manganese, Mn	0.8511 mg
Fructose	7.8236 g
Proline	0.1263 g
Fatty acids, total saturated 16:0	4.9922 g
Fatty acids, total saturated 8:0	0.8979 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1859 g
Sucrose	3.0008 g
Choline, total	335.2184 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0771 g
Fatty acids, total polyunsaturated 18:1 t	0.4125 g
Sugars, total	18.3417 g
Serine	0.2141 g
Fatty acids, total saturated 10:0	1.0111 g
Fatty acids, total saturated 18:0	2.419 g
Fatty acids, total saturated 20:4 undifferentiated	0.0272 g
Vitamin B-6	3.689 mg
Selenium, Se	96.3766 g
Ash	10.8326 g
Fatty acids, total saturated 18:1 undifferentiated	7.5179 g
Pantothenic acid	3.676 mg
Phenylalanine	0.2757 g
Copper, Cu	0.7056 mg
Betaine	35.0778 mg
Thiamin	0.501 mg
Methionine	0.0431 g
Iron, Fe	10.8209 mg
Carbohydrate, by difference	29.4764 g
Phosphorus, P	1111.5184 mg
Folate, total	152.6259 g
Tocopherol, gamma	0.5953 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0091 g
Lycopene	11495.6197 g
Alanine	0.195 g
Cholesterol	249.3339 mg
Valine	0.1578 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0004 g
Fatty acids, total saturated 18:2 undifferentiated	1.2698 g
Glycine	0.1481 g
Carotene, alpha	482.5689 g
Glucose (dextrose)	7.3543 g
Fatty acids, total saturated 14:0	4.7383 g
Zinc, Zn	17.483 mg
Isoleucine	0.1331 g
Fatty acids, total saturated 12:0	12.789 g
Fatty acids, total polyunsaturated	1.4244 g
Fatty acids, total saturated 14:1	0.0544 g
Leucine	0.1933 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0997 g
Tocotrienol, alpha	0.0471 mg
Vitamin A, IU	4915.0158 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0181 g
Folate, DFE	152.6259 g
Tryptophan	0.0504 g
Vitamin C, total ascorbic acid	192.2624 mg
Phytosterols	71.6579 mg
Galactose	0.0004 g
Fatty acids, total polyunsaturated 18:1 c	3.7147 g
Fatty acids, total saturated 20:0	0.0136 g
Fatty acids, total saturated 6:0	0.0544 g
Tyrosine	0.0905 g
Vitamin B-12	5.7573 g
Vitamin K (phylloquinone)	182.2819 g
Fatty acids, total saturated	27.0845 g
Histidine	0.086 g
Fatty acids, total monounsaturated	7.9097 g
Threonine	0.1891 g
Folate, food	152.6259 g
Fatty acids, total polyunsaturated 17:0	0.1179 g
Cryptoxanthin, beta	10.5019 g
Vitamin E (alpha-tocopherol)	5.0612 mg
Fatty acids, total trans	0.5123 g
Fatty acids, total trans-monoenoic	0.4125 g
Magnesium, Mg	176.8089 mg
Lysine	0.2017 g
Potassium, K	2945.437 mg
Cystine	0.0616 g
Fluoride, F	13.3542 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Ginger	0.25 teaspoon	0.4	0.0888	0.0038
Garlic	1 clove	4.47	0.9918	0.015
Brown sugar	1 teaspoon	11.4	2.9427	0
Tomato	2	80.4198	17.3796	0.8936
Parsley	2 tablespoons	2.736	0.4811	0.06
Pepper	0 teaspoon	0.7216	0.1839	0.0094
Vegetable oil	2 tablespoons	234.464	0	27.2
Coriander	0.5 teaspoon	2.682	0.4949	0.1599
green pepper	1	29.8	6.9136	0.2533
beef	1	530.4012	0	12.1947
cooking onion	1	0	0	0