High Protein French Onion Beef & Rice Casserole
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 onions to the side and add lean ground beef to the pan.
- 5Once beef is browned, season with salt, pepper, garlic powder, and onion powder.
- 6Transfer the beef and onion mixture to a 9x13 baking dish.
- 7Add uncooked jasmine rice, low-sodium beef broth, fat-free milk, fat-free Greek yogurt, beef bouillon, reduced-fat cheddar cheese, reduced-fat mozzarella, parmesan cheese, fresh parsley, and additional garlic and onion powder to the baking dish.
- 8Stir all ingredients in the baking dish until well combined.
- 9Cover the baking dish with aluminum foil.
- 10Bake in the oven at 375°F for 35-45 minutes. If liquid is not absorbed, remove foil and bake for an additional 10-15 minutes.
- 11Sprinkle reduced-fat mozzarella and parmesan cheese on top of the casserole and bake until golden and melted.
- 12Optionally, garnish with crispy onions and extra provolone cheese.
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 boardpanbaking dishaluminum foiloven
Tips
- Bake with foil in the oven at 375 for 35-45 minutes. If the liquid doesn't absorb, bake without foil for an additional 10-15 minutes. Top with cheese and bake until golden and melted.
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