Heart Healthier Beef and Cabbage Casserole
Savor the comforting flavors of a classic casserole with a nutritious twist in this Heart Healthier Beef and Cabbage Casserole. Packed with wholesome ingredients like lean ground beef, fiber-rich brown rice, and antioxidant-loaded cabbage, this dish is a hearty and heart-conscious option for dinner. The rich tomato-based sauce, enhanced with aromatic spices like oregano, thyme, and paprika, infuses every layer with irresistible flavor. Topped with optional low-fat mozzarella for a cheesy finish, this casserole bakes to perfection in just under an hour, making it a convenient and health-forward choice for busy weeknights. Not only is it low in sodium and saturated fat, but it’s also a crowd-pleaser that serves up to six generously. Enjoy this warm and satisfying dish straight from the oven, paired with a crisp side salad for a truly balanced meal!
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Recipe Information
Ingredients
- 1 pound lean ground beef (90% lean or higher)
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 4 cups green cabbage, shredded
- 14.5 ounces low-sodium diced tomatoes
- 8 ounces no-salt-added tomato sauce
- 2 cups brown rice, cooked
- 1 tablespoon low-sodium Worcestershire sauce
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 1 cup low-fat shredded mozzarella cheese (optional)
Instructions
Preheat your oven to 375°F (190°C).
In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing for about 3 minutes until softened.
Add the lean ground beef to the skillet and cook until browned, breaking it up into small pieces as it cooks. Drain any excess fat.
Stir in the diced tomatoes, tomato sauce, Worcestershire sauce, thyme, oregano, paprika, and black pepper. Reduce heat to low and let the mixture simmer for 5-7 minutes.
In a large bowl, combine the cooked brown rice and shredded cabbage.
Lightly grease a 9x13-inch baking dish with a small amount of olive oil or cooking spray. Spread half of the cabbage and rice mixture evenly in the bottom of the dish.
Layer half of the beef and tomato mixture over the cabbage and rice. Repeat with the remaining cabbage and rice mixture, followed by the rest of the beef and tomato mixture.
Cover the dish tightly with aluminum foil and bake in the preheated oven for 30 minutes.
If using mozzarella cheese, uncover the casserole, sprinkle the shredded cheese on top, and bake uncovered for an additional 10 minutes or until the cheese is melted and bubbly.
Remove the casserole from the oven and let it rest for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
2695 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 122.0 g | 156% | |
| Saturated Fat | 51.9 g | 260% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 468 mg | 156% | |
| Sodium | 3027 mg | 132% | |
| Total Carbohydrate | 167.2 g | 61% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 41.8 g | ||
| Protein | 207.5 g | 415% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2075 mg | 160% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 3864 mg | 82% | |
*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.
