High Protein Low Cal French Onion Beef & Rice Casserole
Serves 8
Directions
- 1Thinly slice two large onions.
- 2Sauté the sliced onions in a medium-high heat pan.
- 3Once onions are sautéed, add Worcestershire sauce and balsamic vinegar.
- 4Push the onions to the side and add lean ground beef to the pan.
- 5Once the beef is browned, season with salt, pepper, garlic powder, and onion powder.
- 6Add all ingredients into a 9x13 baking dish.
- 7Mix well.
- 8Cover with aluminum foil and bake in the oven at 375 degrees Fahrenheit for 35-45 minutes.
- 9Remove the foil, add reduced-fat mozzarella, and bake until the cheese is nice and golden brown.
- 10Garnish with fresh parsley.
Ingredients
- 2 lbs lean ground beef
- 2 large onions
- 2 tsp olive oil
- 2 tsp balsamic vinegar
- 1 tsp Worcestershire sauce
- 1 tbsp minced garlic
- 1.5 cups uncooked jasmine rice, rinsed
- 3 cups low-sodium beef broth
- 1 cup Fairlife fat-free milk
- 0.5 cup fat-free Greek yogurt
- 1 tbsp beef bouillon
- garlic powder
- onion powder
- 1 cup reduced fat cheddar cheese
- 0.5 cup reduced-fat mozzarella
- 0.5 cup parmesan cheese
- 0.25 cup fresh parsley, chopped
- Salt
- pepper
Equipment
knifecutting boardmedium-high heat panspatula9x13 baking dishaluminum foiloven
Tips
- If your wife says the onions are burning her eyes, take them outside.
- You can always find the full recipe and macros in the caption below.
- If the liquid doesn't absorb while baking, remove the foil and bake for an additional 10-15 minutes.
- Optional topping: crispy onions (light sprinkle) and extra provolone for a golden cheesy top.
Related recipes
Green Goddess Soup
Italian · Soup
Pasta Fagioli
Italian · Soup50m
Pasta E Fagioli
Italian · Soup
Pastina Soup (Italian Penicillin)
Italian · Soup45m
Pot roast
Italian · Soup
Creamy Tomato Soup
Italian · Soup
Chicken Garlic Pasta
Italian · Soup
Chicken Ditalini Soup
Italian · Soup
Maple Pumpkin Soup
Italian · Soup
Lasagna soup
Italian · Soup
Tuscan White Bean Soup
Italian · Soup40m
Zuppa Toscana Soup
Italian · Soup