High Protein Low Cal French Onion Beef & Rice Casserole
Directions
- 1Thinly slice two large onions.
- 2Sauté the sliced onions in a medium-high heat pan.
- 3If your wife complains about the smell, take the pan outside to continue sautéing.
- 4Once the onions are sautéed, add Worcestershire sauce and balsamic vinegar to give them a French onion flavor.
- 5Push the onions to the side of the pan and add the lean ground beef.
- 6Once the beef is browned, season it with salt, pepper, garlic powder, and onion powder.
- 7Combine the beef and onions and transfer them to a 9x13 baking dish.
- 8Add the remaining ingredients (jasmine rice, beef broth, fat-free milk, fat-free Greek yogurt, beef bouillon, cheddar cheese, mozzarella, parmesan cheese, fresh parsley, and additional garlic & onion powder) into the baking dish.
- 9Stir all ingredients together in the baking dish.
- 10Cover the baking dish with aluminum foil.
- 11Bake in the oven at 375°F (190°C) for 35-45 minutes, or until the liquid is absorbed.
- 12Once the liquid is absorbed, remove the foil, top with mozzarella cheese, and bake until the cheese is golden brown.
- 13Garnish with fresh parsley.
- 14Serve and enjoy the high-protein meal prep.
Ingredients
- 2 lbs lean ground beef
- 2 large 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 panwooden spatula9x13 baking dishaluminum foiloven
Tips
- If liquid doesn’t absorb after 35-45 minutes, bake without foil for an additional 10-15 minutes.
- For an optional topping, use crispy onions and extra provolone for a golden cheesy top.
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