Lean ground beef, wholesome brown rice, and a variety of vegetables create a balanced dish that is satisfying, healthy, and perfect for busy weeknights. This casserole is loaded with nutrients, ensuring you get plenty of protein, fiber, and essential vitamins and minerals.
Ingredients
- 1 lb of lean ground beef
- 1 cup of brown rice, uncooked
- 2 cups of low-sodium beef broth
- 1 cup of diced tomatoes (canned or fresh)
- 1 cup of chopped bell peppers (any color)
- 1 cup of chopped onions
- 2 cups of fresh spinach leaves
- 2 garlic cloves, minced
- 1 tsp of olive oil
- 1 tsp of dried oregano
- 1 tsp of dried basil
- Salt and pepper to taste
- 1 cup of shredded reduced-fat cheddar cheese
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Cook the Rice: In a medium saucepan, bring the beef broth to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 30-35 minutes until the rice is tender and the broth is absorbed.
- Brown the Beef: In a large skillet, heat the olive oil over medium heat. Add the ground beef, breaking it apart with a spatula, and cook until browned. Drain any excess fat.
- Sauté the Vegetables: Add the onions, bell peppers, and garlic to the skillet with the beef. Cook for about 5 minutes until the vegetables are softened.
- Combine Ingredients: Stir in the cooked rice, diced tomatoes, spinach, oregano, basil, salt, and pepper. Mix well until the spinach is wilted.
- Assemble the Casserole: Transfer the mixture to a 9×13 inch baking dish. Sprinkle the shredded cheese evenly over the top.
- Bake: Place in the preheated oven and bake for 15-20 minutes, or until the cheese is melted and bubbly.
- Serve: Let cool for a few minutes before serving.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 350
- Protein: 27g
- Carbohydrates: 29g
- Fat: 14g
- Saturated Fat: 5g
- Cholesterol: 65mg
- Fiber: 4g
- Sodium: 320mg