Healthy and Hearty Beef and Broccoli Casserole

Looking for a tasty, healthy meal option that’s easy to prepare? Our Beef and Broccoli Casserole is perfect for home cooks, busy parents, and anyone looking to maintain a balanced diet. This dish combines tender beef, fresh broccoli, and a flavorful sauce to create a hearty meal the whole family will love.

Ingredients

Fresh and High-Quality Produce

To make the best Beef and Broccoli Casserole, you'll need the following ingredients:

• 1 lb lean ground beef
• 2 cups fresh broccoli florets
• 1 cup diced onions
• 2 cloves garlic, minced
• 1 cup cooked brown rice
• 1 can (10.5 oz) cream of mushroom soup, low sodium
• 1/2 cup low-fat milk
• 1 cup shredded cheddar cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional garnish: Chopped parsley

Step-by-Step Cooking Instructions

Preparing the Beef and Broccoli

1. Preheat your oven to 375°F (190°C).
2. Cook the Ground Beef:

• Heat 1 tablespoon of olive oil in a large skillet over medium heat.
• Add the ground beef and cook until browned, breaking it up with a spoon as it cooks.
• Season with salt and pepper.
• Remove the beef from the skillet and set aside.

3. Sauté the Vegetables:

• In the same skillet, add the remaining tablespoon of olive oil.
• Add the diced onions and minced garlic, sautéing until the onions are translucent.
• Add the broccoli florets and cook for another 5 minutes, or until they start to soften.

4. Combine Ingredients:

• In a large mixing bowl, combine the cooked ground beef, sautéed vegetables, cooked brown rice, cream of mushroom soup, and low-fat milk.
• Mix until all ingredients are well incorporated.

Assembling the Casserole

1. Grease a 9x13-inch casserole dish with a bit of olive oil.
2. Pour the mixture into the casserole dish, spreading it out evenly.
3. Top with shredded cheddar cheese.

Baking

1. Cover the casserole dish with aluminum foil and bake in the preheated oven for 20 minutes.
2. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden brown.

Tips for Busy Parents

1. Make Ahead:

• Prepare the casserole up to the point of baking, then cover and refrigerate for up to 24 hours. When ready to bake, follow the baking instructions.

2. Freezing:

• To freeze, assemble the casserole in a freezer-safe dish, cover tightly, and freeze for up to 3 months. Thaw overnight in the refrigerator before baking.

Serving Suggestions

Complete your meal with these complementary side dishes:

• Mixed Green Salad with a light vinaigrette
• Steamed Quinoa for an extra protein boost
• Roasted Sweet Potatoes for a touch of sweetness

Nutritional Information and Benefits

Our Beef and Broccoli Casserole is packed with nutrients:

• Lean Ground Beef provides protein and iron.
• Fresh Broccoli is a great source of vitamins C and K.
• Brown Rice adds fiber and essential minerals.
• Low-fat Milk and Cheese offer calcium and vitamin D.

This casserole is a well-balanced meal that supports a healthy diet while still being satisfying and delicious.

Conclusion

We hope you enjoy making and eating this Beef and Broccoli Casserole as much as we do! Feel free to share your experiences, ask questions, or suggest future recipes in the comments below. Happy cooking!

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