Description
Healthy Beef and Rice Casserole is a nutrient‑dense, one‑pan dinner featuring smoked beef, brown rice, broccoli, bell peppers, and tomatoes seasoned with oregano. This easy bake delivers protein, fiber, and balanced flavors, making it a perfect quick‑cook family meal that supports healthy eating goals while satisfying hearty cravings.
Ingredients
Scale
- 1 pound ground smoked beef
- 1 cup uncooked brown rice
- 2 cups beef broth
- 1 cup diced tomatoes
- 1 cup chopped broccoli
- 1 cup diced bell peppers
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F (190°C).
- Brown smoked beef in a skillet, drain excess fat.
- Add onion and garlic; sauté until softened.
- Stir in tomatoes, broccoli, bell peppers, oregano, salt, and pepper.
- Combine mixture with uncooked brown rice and beef broth in a bowl.
- Transfer to greased casserole dish, cover with foil, and bake 45 minutes.
- Remove foil and bake 15 more minutes until rice is tender.
- Let rest 5 minutes before serving.
Notes
- For a spicier version
- add diced jalapeño or red pepper flakes. Rinse the brown rice before use to improve texture. Leftovers store well in the fridge for up to four days or freeze for three months.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 2g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 70mg
Keywords: Healthy Beef and Rice Casserole, easy beef casserole, healthy rice recipes, quick dinner ideas, family comfort food, brown rice casserole, beef and vegetable bake, one‑pan meals, weeknight dinner recipes, low‑fat beef dishes