Casseroles are the unsung heroes of family dinners, but they often get a bad reputation for being laden with heavy cream soups and cheese. This Lean Ground Beef and Rice Casserole breaks that mold. It delivers all the comforting, savory satisfaction of a classic hotdish but utilizes fresh vegetables, lean protein, and unprocessed grains to keep it wholesome.
This is a one-pan meal (if you use an oven-safe skillet) that simplifies cleanup and maximizes flavor. The rice cooks in the meat juices and broth, absorbing every ounce of seasoning, while the beef provides a hearty foundation. It’s simple, nutritious, and incredibly filling.
Why You’ll Love This Recipe
Whole Food Ingredients
We skip the “Cream of X” soups here. Instead, we build a flavorful base using tomato sauce, beef broth, and spices. This allows you to control the sodium and eliminate preservatives, resulting in a cleaner, brighter taste.
Lean & High Protein
By choosing 90% lean beef and draining any excess fat, we keep the calorie count reasonable. The combination of beef and rice provides a complete meal with plenty of protein and energy-sustaining carbohydrates.
Ingredients
- 1 lb lean ground beef
- 1 cup long-grain white rice, uncooked
- 1 can (15oz) tomato sauce
- 1.5 cups beef broth
- 1 whole onion, diced
- 1 whole bell pepper, diced
- 1 cup cheddar cheese, shredded
- 1 tsp Italian seasoning
Instructions
- Brown beef with onion and pepper in a skillet. Drain fat.
- Stir in rice, broth, tomato sauce, and seasonings. Bring to a simmer.
- Pour into baking dish (or keep in oven-safe skillet). Cover tightly with foil.
- Bake at 375°F for 25-30 mins until rice is tender.
- Top with cheese and melt uncovered for 5 mins.
Ingredient Highlights & Substitutions
Essential Ingredients
Lean Ground Beef: 90/10 lean ratio is ideal.
Rice: Long-grain white rice (like Basmati or Jasmine) cooks evenly. Brown rice can be used but requires significantly more liquid and cooking time (not recommended for this specific quick-bake method).
Tomato Sauce: Adds acidity and umami depth.
Vegetables: Bell peppers, onions, and corn add crunch and sweetness.
Cheese: A moderate sprinkle of Cheddar or Monterey Jack for the melty top.
Smart Substitutions
Ground turkey or chicken is a seamless swap for beef. You can boost the veggie content by adding diced zucchini or spinach. For a low-carb version, swap the rice for cauliflower rice, but reduce the broth significantly as cauliflower releases water instead of absorbing it.
For another easy, balanced dinner idea, check out this Sheet Pan Meal Guide.
Step-by-Step Instructions
Prep Phase
Dice your onion and bell pepper. Preheat oven to 375°F (190°C). Grease a 9×13 baking dish (or have your oven-safe skillet ready).
Cooking Phase
In a large skillet, brown the ground beef with the onion and pepper until meat is cooked and veggies are soft. Drain excess fat. Stir in garlic, Italian seasoning, salt, and pepper.
Stir in the uncooked rice, tomato sauce, beef broth, and corn. Bring the mixture to a simmer on the stove.
Bake: Pour the mixture into the baking dish (if not using an oven-safe skillet). Cover tightly with foil. Bake for 25-30 minutes, or until the rice is tender and liquid is absorbed.
Remove foil, fluff slightly, top with cheese, and bake uncovered for 5 minutes until melted.
Pro Tips for Perfect Results
Technique Secrets
Bring to Simmer First: Don’t just dump cold liquid and rice into the oven. bringing it to a simmer on the stove jumpstarts the cooking process and ensures the rice cooks evenly without crunchy spots.
Tight Seal: The foil needs to be sealed tight. The rice cooks by steaming. If steam escapes, you get crunchy rice.
Common Mistakes to Avoid
Using Minute Rice or Instant Rice. These will turn to mush in 30 minutes. Use standard raw long-grain rice. Also, don’t peek! Lifting the foil releases the steam essential for cooking the rice.
| Nutrient | Amount | Role |
|---|---|---|
| Protein | 25g | Satiety |
| Carbs | 30g | Energy |
| Fat | 10g | Flavor |
| Sodium | Moderate | Electrolytes |
Serving Ideas & Pairings
Presentation & Plating
Garnish with fresh parsley. Serve with a dollop of sour cream or yogurt if desired.
Pairing Suggestions
A simple green salad is all you need to complete this meal.
Frequently Asked Questions
Can I use brown rice?
Yes, but you need to increase liquid by about 1/2 cup and bake for 50-60 minutes.
Can I freeze leftovers?
Yes, rice casseroles freeze well. Thaw overnight in the fridge before reheating.
Conclusion
Ground Beef and Rice Casserole (Lean) brings the comfort of the classics back to the table with a healthier twist. It’s an economical, easy-to-make dish that feeds a crowd and warms the soul.
