Food and Nutrition


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Shipwreck Casserole

This healthy recipe comes from NDSU Extension Service.


  • 4 medium diced potatoes
  • 1 medium onion, chopped
  • 2 sliced carrots
  • 1 16-oz. can kidney beans, drained
  • 1/2 c. diced celery
  • 1/4 c. uncooked long-grain rice
  • 1 pound lean ground beef
  • 1 tsp. seasoned salt
  • 1 16-oz. can tomatoes, chopped
  • Pepper, if desired


Brown ground beef in a skillet using medium heat. Drain fat. Spray 9- by- 13-inch pan or large casserole dish with vegetable oil spray. Layer kidney beans, celery, and rice. Sprinkle with 1/2 tsp. seasoned salt. Add a layer of ground beef, potatoes, onions and carrots. Sprinkle with 1/2 tsp. seasoned salt. Top with tomatoes. Sprinkle with pepper if desired. Cover and bake at 350 F for 1 1/2 hours.

Makes 10 servings

Per Serving: about 250 calories, 7 grams (g) of fat, 29 g carbohydrate, 5 g fiber

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