featured, one-pot meals

Cowboy Casserole –One Pot Meal

I stumbled upon a version of this recipe almost two decades ago.

When I found out I was allergic to tomatoes,  I had to completely redo our meal rotation.

Nearly everything I served had tomatoes in it.

This was a meal that I altered to remove the foods I couldn’t have. I’ll include some notes about my pre-allergy version in case those reading this can have more foods than I can which given my limited diet is highly likely.



–2 lbs ground beef or less for lower protein; I have big boys with appetites. I use 5% or less fat ground beef from a local meat market.

–chili or taco seasoning. I use this gluten free one. Half of the seasoning pack is enough for us.

–precooked rice 

–1 can kidney beans, drained, like this one

–1 can whole corn, drained

–1 cups of water, divided


–1 can diced tomatoes, like this

–1/2 cup shredded cheddar cheese, like this one which is gluten free

— 1 chopped onion

— 1 chopped green pepper

Brown ground beef in a large soup pan.

Add 1/2 cup water to avoid burning if necessary. (I find that this is necessary when using very lean beef.)

Once the beef is browned, add the second 1/2 cup of water and seasoning.

Mix thoroughly.

Add corn and beans.

Optional: add tomatoes, onions,  and green peppers.

The original recipe called for putting the mix in a 9×13 casserole pan, covering in cheese and baking at 350 degrees until the cheese is melted.

Since I am aiming for a single pan meal, I just hear it in the pan in which I cooked the ground beef.


Serve with corn chips and topped with salsa and sour cream.

It also makes a good filling for tortillas.DSCF2185

I found going tomato-free very challenging: I’m hoping some of these tomato-free recipes will help other people.


Sarah Forbes


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