High Protein Low Cal French Onion Beef & Rice Casserole

Name: High Protein Low Cal French Onion Beef & Rice Casserole
Yield: 8 servings
Cuisine: Italian
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

Serves 8

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High Protein Low Cal French Onion Beef & Rice Casserole

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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.

High Protein Low Cal French Onion Beef & Rice Casserole

High Protein Low Cal French Onion Beef & Rice Casserole

Directions

Ingredients

Equipment

Tips

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