High Protein Low Cal French Onion Beef & Rice Casserole

Name: High Protein Low Cal French Onion Beef & Rice Casserole
Total time: 60 min
Yield: 8 servings
Cuisine: Italian
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

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.
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.

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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