Ground Beef Casserole

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
What is One Serving: 1/4 of the casserole
Calories & Macros per Serving: Calories: 520 Fat: 20g Carbs: 50g Protein: 32g

Ingredients:

• 1 lb (450g) ground beef

• 1 cup (180g) uncooked rice

• 2 cups (300g) frozen mixed vegetables (peas, carrots, corn, green beans)

• 1 cup (100g) shredded cheese

• 1 tsp salt

• ½ tsp black pepper

• ½ tsp garlic powder

• ½ tsp paprika

• Optional: 1 packet (1 oz / 28g) seasoning mix (taco seasoning, onion soup mix, or Italian seasoning)

Instructions:

1. Cook the Rice:

   • Bring 2 cups of water to a boil in a pot.

   • Add 1 cup of rice and a pinch of salt.

   • Cover, reduce heat to low, and simmer for 12-15 minutes until the water is absorbed.

   • Remove from heat, let it sit covered for 5 minutes, then fluff with a fork.

2. Brown the Beef:

   • Heat a large skillet over medium-high heat.

   • Add ground beef and cook for 5-7 minutes, breaking it up as it browns.

   • Drain any excess fat.

   • Stir in salt, pepper, garlic powder, paprika, or seasoning mix for extra flavor.

3. Combine Ingredients:

   • Add frozen mixed vegetables directly into the skillet with the beef.

   • Stir and cook for 2-3 minutes, just until the vegetables begin to soften.

   • Mix in the cooked rice and stir everything together.

4. Bake the Casserole:

   • Transfer the mixture to a greased 9x9-inch baking dish.

   • Sprinkle shredded cheese evenly on top.

   • Broil for 3-5 minutes, or until the cheese is melted and golden brown.

5. Serve:

   • Let cool for a few minutes before slicing and serving. Enjoy!

Tips:

• Using Fresh Vegetables:

  • Dice fresh vegetables small so they cook evenly.

  • Sauté firmer veggies (like bell peppers, mushrooms, or zucchini) in the skillet with the beef for 3-5 minutes before adding the rice.

• Creamy Version: Stir in ½ cup sour cream, Greek yogurt, or broth before baking for a creamier texture.

• Spicy Option: Add chili flakes, cayenne, or diced jalapeños for heat.

• Freezer-Friendly:

  • Cool completely, then portion into airtight containers.

  • Freeze for up to 3 months.

  • Reheat in the microwave or oven at 350°F (175°C) for 20-25 minutes until warmed through.