Dinner

TiJo's Hamburger Surprise is for Dinner.

TiJo's Hamburger Surprise takes 10 minutes to prepare.

TiJo's Hamburger Surprise takes 30 minutes to cook.

TiJo's Hamburger Surprise makes 12 servings.

The ingredients for TiJo's Hamburger Surprise are:

2 lb extra lean ground sirloin
1 tbsp coconut oil
1 cup chopped onions
4 tsp minced garlic
1/4 cup whole wheat flour
1.5 cups fat free chicken broth
2-10oz pkgs frozen broccoli
1 cup Fage plain yogurt
4 tbsp Lite soy sauce
1 cup no salt added tomato sauce
1 cup Kraft whole grain brown rice

Here is how you make TiJo's Hamburger Surprise:

Place the ground beef in a skillet and brown. When browned put into a colander, rinse well with water to clean off excess grease, leave to drain. In a large saucepan on medium heat, add the coconut oil, chopped onions, and minced garlic. Let them simmer until a light brown. Next, add the whole wheat flour and chicken broth to the onion mixture and mix well. Add the ground beef, broccoli, yogurt, soy sauce, and tomato sauce to the saucepan. Cover and let simmer for 20 minutes to allow the flavors to mesh. Add the brown rice, cover, and allow to simmer for an additional 10 minutes. Enjoy!Serving Size: Makes 12 1-cup servingsNumber of Servings: 12Recipe submitted by SparkPeople user GREYTDASH.

The nutritional information for TiJo's Hamburger Surprise is:

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 216.1

• Total Fat: 11.3 g
• Cholesterol: 39.7 mg
• Sodium: 369.2 mg
• Total Carbs: 13.6 g
• Dietary Fiber: 2.5 g
• Protein: 15.6 g