Greek Balou

1. Brown onion and ground beef.

2. After browned, add soup and water. Simmer for about 5 minutes then add rice.

3. Bake uncovered (for crunchy top) at 350 for 30-35 minutes.

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Nutrient	Quantity
Total fats	63.8224 g
Protein	103.7967 g
Carbohydrates	156.0065 g
Energy	1641.064 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3877 g
Water	824.1542 g
Aspartic acid	1.5202 g
Calcium, Ca	143.4133 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0045 g
Lutein + zeaxanthin	6.4 g
Fiber, total dietary	9.38 g
Fatty acids, total saturated 22:0	0.0136 g
Carotene, beta	1.6 g
Niacin	34.0536 mg
Fatty acids, total saturated 18:4	0.0091 g
Fatty acids, total trans-polyenoic	0.6187 g
Arginine	1.2801 g
Riboflavin	0.9175 mg
Tocopherol, beta	0.074 mg
Fatty acids, total polyunsaturated 15:0	0.3575 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.3813 g
Fatty acids, total saturated 20:1	0.0883 g
Glutamic acid	3.4061 g
Sodium, Na	331.1996 mg
Fatty acids, total saturated 16:1 undifferentiated	1.5814 g
Total lipid (fat)	63.8224 g
Manganese, Mn	5.5298 mg
Fructose	2.064 g
Proline	0.7074 g
Fatty acids, total saturated 16:0	13.3656 g
Fatty acids, total saturated 8:0	0.0082 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.61 g
Sucrose	2.805 g
Choline, total	355.2566 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.4944 g
Fatty acids, total polyunsaturated 18:1 t	2.7896 g
Sugars, total	8.005 g
Serine	0.794 g
Fatty acids, total saturated 10:0	0.0541 g
Fatty acids, total saturated 18:0	9.0911 g
Fatty acids, total saturated 20:4 undifferentiated	0.0544 g
Vitamin B-6	2.6847 mg
Selenium, Se	96.8452 g
Ash	10.8036 g
Tocotrienol, delta	0.111 mg
Fatty acids, total saturated 18:1 undifferentiated	21.7332 g
Pantothenic acid	4.7797 mg
Phenylalanine	0.7985 g
Copper, Cu	0.9318 mg
Betaine	36.4474 mg
Fatty acids, total trans-polyenoic 15:1	0.0091 g
Thiamin	1.2967 mg
Methionine	0.3344 g
Iron, Fe	11.749 mg
Carbohydrate, by difference	156.0065 g
Phosphorus, P	1415.5376 mg
Folate, total	100.1656 g
Tocopherol, gamma	0.3515 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0045 g
Alanine	0.8902 g
Cholesterol	281.2276 mg
Valine	0.8957 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0045 g
Fatty acids, total saturated 18:2 undifferentiated	3.7439 g
Glycine	0.7634 g
Glucose (dextrose)	3.152 g
Fatty acids, total saturated 14:0	1.6027 g
Zinc, Zn	24.851 mg
Isoleucine	0.644 g
Fatty acids, total saturated 12:0	0.0501 g
Fatty acids, total polyunsaturated	4.2903 g
Fatty acids, total saturated 14:1	0.3357 g
Tocotrienol, gamma	2.479 mg
Leucine	1.2554 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.6187 g
Tocotrienol, alpha	0.878 mg
Vitamin A, IU	3.2 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0726 g
Folate, DFE	100.1656 g
Tryptophan	0.2093 g
Vitamin C, total ascorbic acid	11.84 mg
Phytosterols	24 mg
Fatty acids, total polyunsaturated 16:1 c	0.0074 g
Fatty acids, total polyunsaturated 18:1 c	18.9228 g
Fatty acids, total saturated 20:0	0.114 g
Tocotrienol, beta	0.1665 mg
Starch	134.1435 g
Tyrosine	0.5737 g
Vitamin B-12	8.9358 g
Vitamin K (phylloquinone)	6.7395 g
Fatty acids, total saturated	25.3598 g
Histidine	0.3961 g
Fatty acids, total monounsaturated	23.7432 g
Threonine	0.572 g
Folate, food	100.1656 g
Fatty acids, total polyunsaturated 17:0	0.6668 g
Fatty acids, total polyunsaturated 24:0	0.0314 g
Vitamin E (alpha-tocopherol)	2.7296 mg
Fatty acids, total trans	3.4083 g
Fatty acids, total trans-monoenoic	2.7896 g
Magnesium, Mg	323.8891 mg
Lysine	0.623 g
Potassium, K	2006.9835 mg
Cystine	0.184 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Rice	1 cup	678.95	141.0625	5.92
Onion	1	64	14.944	0.16
Water	1 can	0	0	0
beef	1 lb	898.114	0	57.7424
beef consomme soup	1 campbell	0	0	0