High Protein Low Cal French Onion Beef & Rice Casserole

Serves 8
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Directions

  1. 1Thinly slice two large onions.
  2. 2Thinly slice two large onions.
  3. 3Thinly slice two large onions.
  4. 4Sauté the sliced onions in a medium-high heat pan.
  5. 5Sauté the sliced onions in a medium-high heat pan.
  6. 6Sauté the sliced onions in a medium-high heat pan.
  7. 7Once onions are sautéed, add Worcestershire sauce and balsamic vinegar.
  8. 8Once onions are sautéed, add Worcestershire sauce and balsamic vinegar.
  9. 9Once onions are sautéed, add Worcestershire sauce and balsamic vinegar.
  10. 10Push the onions to the side and add lean ground beef to the pan.
  11. 11Push the onions to the side and add lean ground beef to the pan.
  12. 12Push the onions to the side and add lean ground beef to the pan.
  13. 13Once the beef is browned, season with salt, pepper, garlic powder, and onion powder.
  14. 14Once the beef is browned, season with salt, pepper, garlic powder, and onion powder.
  15. 15Once the beef is browned, season with salt, pepper, garlic powder, and onion powder.
  16. 16Add all ingredients into a 9x13 baking dish.
  17. 17Add all ingredients into a 9x13 baking dish.
  18. 18Add all ingredients into a 9x13 baking dish.
  19. 19Mix well.
  20. 20Mix well.
  21. 21Mix well.
  22. 22Cover with aluminum foil and bake in the oven at 375 degrees Fahrenheit for 35-45 minutes.
  23. 23Cover with aluminum foil and bake in the oven at 375 degrees Fahrenheit for 35-45 minutes.
  24. 24Cover with aluminum foil and bake in the oven at 375 degrees Fahrenheit for 35-45 minutes.
  25. 25Remove the foil, add reduced-fat mozzarella, and bake until the cheese is nice and golden brown.
  26. 26Remove the foil, add reduced-fat mozzarella, and bake until the cheese is nice and golden brown.
  27. 27Remove the foil, add reduced-fat mozzarella, and bake until the cheese is nice and golden brown.
  28. 28Garnish with fresh parsley.
  29. 29Garnish with fresh parsley.
  30. 30Garnish with fresh parsley.

Ingredients

  • 2 lbs lean ground beef
  • 2 lbs lean ground beef
  • 2 lbs lean ground beef
  • 2 large onions
  • 2 large onions
  • 2 large onions
  • 2 tsp olive oil
  • 2 tsp olive oil
  • 2 tsp olive oil
  • 2 tsp balsamic vinegar
  • 2 tsp balsamic vinegar
  • 2 tsp balsamic vinegar
  • 1 tsp Worcestershire sauce
  • 1 tsp Worcestershire sauce
  • 1 tsp Worcestershire sauce
  • 1 tbsp minced garlic
  • 1 tbsp minced garlic
  • 1 tbsp minced garlic
  • 1.5 cups uncooked jasmine rice, rinsed
  • 1.5 cups uncooked jasmine rice, rinsed
  • 1.5 cups uncooked jasmine rice, rinsed
  • 3 cups low-sodium beef broth
  • 3 cups low-sodium beef broth
  • 3 cups low-sodium beef broth
  • 1 cup Fairlife fat-free milk
  • 1 cup Fairlife fat-free milk
  • 1 cup Fairlife fat-free milk
  • 0.5 cup fat-free Greek yogurt
  • 0.5 cup fat-free Greek yogurt
  • 0.5 cup fat-free Greek yogurt
  • 1 tbsp beef bouillon
  • 1 tbsp beef bouillon
  • 1 tbsp beef bouillon
  • garlic powder
  • garlic powder
  • garlic powder
  • onion powder
  • onion powder
  • onion powder
  • 1 cup reduced fat cheddar cheese
  • 1 cup reduced fat cheddar cheese
  • 1 cup reduced fat cheddar cheese
  • 0.5 cup reduced-fat mozzarella
  • 0.5 cup reduced-fat mozzarella
  • 0.5 cup reduced-fat mozzarella
  • 0.5 cup parmesan cheese
  • 0.5 cup parmesan cheese
  • 0.5 cup parmesan cheese
  • 0.25 cup fresh parsley, chopped
  • 0.25 cup fresh parsley, chopped
  • 0.25 cup fresh parsley, chopped
  • Salt
  • Salt
  • Salt
  • pepper
  • pepper
  • 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.