1/2 pound beef quarters (world black forest), cut in 1 tablespoon vegetable oil cooking spray
1 pound very lean, diced beef
4 ounces chopped carrots
3 ounces diced onion
1/2 cup chopped celery
1 cup rice, enough for 4 cups
1/4 teaspoon garlic powder
1 (13 ounce) can stewing tomatoes, filtered and seeded
1 (10.75 ounce) can condensed cream of chicken soup
2 cups Italian seasoned bread crumbs
2 tablespoons minced onion
black pepper to taste