FRENCH ONION BEEF & RICE CASSEROLE

Prep

20 Mins

Cook

45-55 Mins

Serves

Macros per serving

Calories

420

Protein

40g

Carbs

38g

Fat

12g

Ingredients

over medium heat. Add sliced onions and cook slowly until soft and golden, about 10–15 minutes. Stir in balsamic vinegar and Worcestershire sauce. skillet. Season with salt, pepper, garlic powder, and onion powder. Cook until beef is browned. broth, milk, Greek yogurt, and beef bouillon. Mix well to combine. Cover tightly with foil and bake at 375°F for 35–
45 minutes. If liquid hasn’t fully absorbed, remove foil and bake an additional 10–15 minutes. mozzarella, and parmesan. Return to oven uncovered until cheese is melted and golden. crispy onions or provolone if desired. Serve hot.
For the Casserole:
2 lbs (908g) 96/4 lean ground beef
2 large onions (500g), thinly sliced
2 tsp olive oil (10ml)
2 tsp balsamic vinegar
1 tsp Worcestershire sauce
1 tbsp (12g) minced garlic
1½ cups (285g) uncooked jasmine rice, rinsed
3 cups (720ml) low-sodium beef broth
1 cup (240ml) Fairlife fat-free milk
½ cup (113g) fat-free Greek yogurt
1 tbsp beef bouillon + extra garlic & onion powder (to taste)
1 cup reduced-fat cheddar cheese
½ cup reduced-fat mozzarella cheese
½ cup (56g) parmesan cheese
¼ cup (15g) fresh parsley, chopped
Salt & pepper, to taste
Optional Toppings:
Crispy onions (light sprinkle) Extra provolone cheese for a golden top

Instructions

6 steps

1Caramelize Onions: In a large skillet, heat olive oil over medium heat. Add sliced onions and cook slowly until soft and golden, about 10–15 minutes. Stir in balsamic vinegar and Worcestershire sauce.
2Cook Beef: Add ground beef and garlic to the skillet. Season with salt, pepper, garlic powder, and onion powder. Cook until beef is browned.
3Combine Ingredients: Stir in rinsed rice, beef broth, milk, Greek yogurt, and beef bouillon. Mix well to combine.
4Bake: Transfer mixture to a large casserole dish. Cover tightly with foil and bake at 375°F for 35– 45 minutes. If liquid hasn’t fully absorbed, remove foil and bake an additional 10–15 minutes.
5Add Cheese: Top casserole with cheddar, mozzarella, and parmesan. Return to oven uncovered until cheese is melted and golden.
6Finish & Serve: Garnish with parsley. Top with crispy onions or provolone if desired. Serve hot. For the Casserole: 2 lbs (908g) 96/4 lean ground beef 2 large onions (500g), thinly sliced 2 tsp olive oil (10ml) 2 tsp balsamic vinegar 1 tsp Worcestershire sauce 1 tbsp (12g) minced garlic 1½ cups (285g) uncooked jasmine rice, rinsed 3 cups (720ml) low-sodium beef broth 1 cup (240ml) Fairlife fat-free milk ½ cup (113g) fat-free Greek yogurt 1 tbsp beef bouillon + extra garlic & onion powder (to taste) 1 cup reduced-fat cheddar cheese ½ cup reduced-fat mozzarella cheese ½ cup (56g) parmesan cheese ¼ cup (15g) fresh parsley, chopped Salt & pepper, to taste Optional Toppings: Crispy onions (light sprinkle) Extra provolone cheese for a golden top