Heart-Healthy Classic Ground Beef Casserole
Savor the comforting flavors of this Heart-Healthy Classic Ground Beef Casserole, a modern twist on a timeless favorite designed with wellness in mind. Featuring lean ground beef, nutrient-packed vegetables like spinach, carrots, and bell peppers, and whole-grain brown rice, this casserole strikes a perfect balance between indulgence and health-conscious eating. Flavored with aromatic garlic, Italian seasoning, and a hint of red pepper flakes, the dish is baked to perfection with a golden layer of reduced-fat cheddar cheese. With its low-sodium broth and no-salt-added canned tomatoes, this recipe is crafted to support heart-healthy living without sacrificing taste. Ready in just an hour, this wholesome casserole serves as a satisfying and flavorful dinner option for busy weeknights or cozy weekends. Perfect for feeding a family or meal prepping ahead, it’s a deliciously nutritious choice that everyone will love!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 pound lean ground beef (90-96% lean)
- 1 cup brown rice
- 2 cups low-sodium chicken or vegetable broth
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 1 green bell pepper, chopped
- 1 carrot, grated
- 2 cloves garlic, minced
- 1 14.5-ounce can canned diced tomatoes, no salt added
- 1 tablespoon tomato paste
- 1 teaspoon Italian seasoning
- 0.5 teaspoon red pepper flakes
- 2 cups baby spinach, chopped
- 1 cup reduced-fat shredded cheddar cheese
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Rinse the brown rice thoroughly under cold water. In a medium saucepan, combine the brown rice with 2 cups of low-sodium chicken or vegetable broth. Bring to a boil, then reduce heat, cover, and let simmer for about 30 minutes until rice is tender and all the liquid is absorbed.
While the rice is cooking, heat a large non-stick skillet over medium heat. Add 1 tablespoon of olive oil.
Add the chopped onion, green bell pepper, and grated carrot to the skillet. Sauté for about 5 minutes until vegetables are softened.
Add the minced garlic and lean ground beef to the skillet. Cook until the beef is browned, breaking up the meat with a spoon as it cooks. Drain any excess fat if necessary.
Stir in the canned diced tomatoes, tomato paste, Italian seasoning, red pepper flakes, salt, and black pepper. Let this mixture simmer for another 5 minutes.
Once the rice is cooked, combine it with the beef and vegetable mixture in the skillet. Add the chopped baby spinach and gently fold it into the mixture until wilted.
Transfer the entire mixture into a lightly greased 9x13-inch casserole dish. Sprinkle the top with reduced-fat shredded cheddar cheese.
Bake in the preheated oven for about 15 minutes, or until the cheese is bubbly and golden.
Remove from the oven and let it cool slightly before serving. Enjoy a hearty and heart-healthy meal!
Nutrition Facts
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.2 g | 96% | |
| Saturated Fat | 28.8 g | 144% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 381 mg | 127% | |
| Sodium | 2708 mg | 118% | |
| Total Carbohydrate | 107.3 g | 39% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 28.4 g | ||
| Protein | 135.8 g | 272% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1178 mg | 91% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 3892 mg | 83% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
