High Protein French Onion Beef & Rice Casserole

55 mins
Serves 8
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Directions

  1. 1Thinly slice two large onions.
  2. 2Sauté the sliced onions in a medium-high heat pan.
  3. 3Once onions are sautéed, add Worcestershire sauce and balsamic vinegar.
  4. 4Push onions to the side and add lean ground beef to the pan.
  5. 5Once beef is browned, season with salt, pepper, garlic powder, and onion powder.
  6. 6Transfer the beef and onion mixture to a 9x13 baking dish.
  7. 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.
  8. 8Stir all ingredients in the baking dish until well combined.
  9. 9Cover the baking dish with aluminum foil.
  10. 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.
  11. 11Sprinkle reduced-fat mozzarella and parmesan cheese on top of the casserole and bake until golden and melted.
  12. 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.