Heart-Healthy Classic Ground Beef Casserole

Satisfy your cravings without compromising on nutrition with this Heart-Healthy Classic Ground Beef Casserole. This wholesome twist on a family favorite combines lean ground beef, nutrient-rich vegetables like spinach, carrots, and bell peppers, and the nutty goodness of brown rice for a dish that's as hearty as it is nourishing. Simmered in low-sodium broth and flavored with bold Italian seasonings, it’s topped with a layer of reduced-fat cheddar cheese that melts into bubbly perfection. Perfect for busy weeknights, this casserole is quick to prepare, packed with protein and fiber, and low in sodium—making it a guilt-free comfort food that everyone will love. Serve it straight from the oven for a cozy, balanced meal that delivers on flavor and health.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 pound lean ground beef (90-96% lean)
• 1 cup brown rice
• 2 cups low-sodium chicken or vegetable broth
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 1 green bell pepper, chopped
• 1 carrot, grated
• 2 cloves garlic, minced
• 1 14.5-ounce can canned diced tomatoes, no salt added
• 1 tablespoon tomato paste
• 1 teaspoon Italian seasoning
• 0.5 teaspoon red pepper flakes
• 2 cups baby spinach, chopped
• 1 cup reduced-fat shredded cheddar cheese
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the brown rice thoroughly under cold water. In a medium saucepan, combine the brown rice with 2 cups of low-sodium chicken or vegetable broth. Bring to a boil, then reduce heat, cover, and let simmer for about 30 minutes until rice is tender and all the liquid is absorbed.

Step 3

While the rice is cooking, heat a large non-stick skillet over medium heat. Add 1 tablespoon of olive oil.

Step 4

Add the chopped onion, green bell pepper, and grated carrot to the skillet. Sauté for about 5 minutes until vegetables are softened.

Step 5

Add the minced garlic and lean ground beef to the skillet. Cook until the beef is browned, breaking up the meat with a spoon as it cooks. Drain any excess fat if necessary.

Step 6

Stir in the canned diced tomatoes, tomato paste, Italian seasoning, red pepper flakes, salt, and black pepper. Let this mixture simmer for another 5 minutes.

Step 7

Once the rice is cooked, combine it with the beef and vegetable mixture in the skillet. Add the chopped baby spinach and gently fold it into the mixture until wilted.

Step 8

Transfer the entire mixture into a lightly greased 9x13-inch casserole dish. Sprinkle the top with reduced-fat shredded cheddar cheese.

Step 9

Bake in the preheated oven for about 15 minutes, or until the cheese is bubbly and golden.

Step 10

Remove from the oven and let it cool slightly before serving. Enjoy a hearty and heart-healthy meal!

Nutrition Facts

Serving size	(2129.4g)

Amount per serving	% Daily Value*
Calories	1629.7

Total Fat 75.2g	0%
Saturated Fat 28.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 381.1mg	0%
Sodium 2708.4mg	0%
Total Carbohydrate 107.3g	0%
Dietary Fiber 20.4g	0%
Total Sugars 28.4g
Protein 135.8g	0%

Vitamin D 0IU	0%
Calcium 1177.7mg	0%
Iron 18.5mg	0%
Potassium 3891.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.0%

Protein: 32.9%

Carbs: 26.0%