Cheesy Ground Beef and Rice Casserole (Weight Watchers Friendly)
Servings: 6
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
If you’re looking for a hearty, comforting dinner that’s both satisfying and easy to prepare, this Cheesy Ground Beef and Rice Casserole is a perfect choice. Made with lean ground beef, fresh vegetables, and plenty of cheese, this dish will surely become a family favorite. It’s also a great option for those following a Weight Watchers program, with adjustments made to keep it lighter without sacrificing flavor. Below, you’ll find the full recipe, complete with Weight Watchers points, nutritional information, and extra tips to help you make the most of this meal.
Ingredients
- 1 lb (16 oz) lean ground beef (93% lean or leaner)
- 1 cup long-grain white rice, uncooked
- 1 can (15 oz) diced tomatoes, undrained
- 1 cup low-sodium beef broth
- 1 cup reduced-fat shredded cheddar cheese
- 1 medium onion, chopped
- 1 cup bell pepper, chopped
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray or a small amount of olive oil for greasing
Weight Watchers Points Breakdown
- Green Plan: 7 Points per serving
- Blue Plan: 6 Points per serving
- Purple Plan: 5 Points per serving
This recipe offers a satisfying, balanced meal that fits into Weight Watchers points. The use of lean ground beef, reduced-fat cheese, and low-sodium broth helps keep the points down without sacrificing the rich, comforting flavors you’d expect from a cheesy casserole. If you’re looking to lower the points even more, you can substitute the rice for cauliflower rice, which will help lower the carb content and reduce points further.
Nutritional Information (per serving):
- Calories: 350 kcal
- Protein: 25 g
- Carbohydrates: 35 g
- Fat: 12 g
- Saturated Fat: 5 g
- Fiber: 2 g
- Sugar: 5 g
- Sodium: 560 mg
- Cholesterol: 45 mg
These nutritional values are based on the original recipe with lean ground beef and reduced-fat cheese. By making a few adjustments (like using cauliflower rice instead of regular rice or choosing an even leaner ground beef), you can reduce both calories and fat while still enjoying a delicious and filling meal.
Directions
- Preheat the oven:
Start by preheating your oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish with cooking spray or a small amount of olive oil. This will ensure your casserole doesn’t stick and will make cleanup much easier. - Cook the ground beef:
In a large skillet, heat over medium-high heat. Add the ground beef, breaking it up with a spoon or spatula as it cooks. Brown the beef for about 5–7 minutes, or until it’s fully cooked and no longer pink. Drain any excess fat. The goal is to use lean beef to minimize fat content, but draining will help remove even more grease. - Sauté the vegetables:
Add the chopped onion, bell pepper, and minced garlic to the skillet with the cooked ground beef. Stir everything together and cook for another 4–5 minutes, until the vegetables have softened. This step adds a boost of flavor and helps the veggies blend in with the beef and rice mixture. - Combine the ingredients:
Stir in the uncooked rice, diced tomatoes (with all the juice), beef broth, Italian seasoning, salt, and black pepper. Make sure everything is well-mixed, and the rice is evenly distributed. The liquid from the tomatoes and beef broth will help cook the rice as it bakes. - Transfer to the baking dish:
Carefully pour the mixture into the prepared baking dish. Spread it out evenly with a spoon or spatula. Cover the dish tightly with aluminum foil to trap in the moisture and ensure the rice cooks properly. - Bake the casserole:
Place the baking dish in the preheated oven and bake for 30–35 minutes, or until the rice has absorbed the liquid and is tender. During this time, the flavors will meld together, creating a rich, hearty base for the casserole. - Add the cheese:
After the casserole has baked, remove it from the oven and carefully peel off the aluminum foil. Sprinkle the shredded reduced-fat cheddar cheese evenly over the top. Return the casserole to the oven, uncovered, and bake for an additional 5–10 minutes, or until the cheese is melted and bubbly. - Let it cool before serving:
Once the cheese is melted, remove the casserole from the oven and allow it to cool for a few minutes before serving. This rest time lets the casserole set, making it easier to cut into portions. - Serve and enjoy:
Scoop out a generous portion of the casserole and serve with a side salad or some steamed vegetables for a well-rounded, family-friendly meal.
Tips for Customizing Your Casserole
- Substitute for Ground Beef: If you’re looking to reduce fat even more, consider using ground turkey or chicken. Both are lower in fat and still provide plenty of protein.
- Vegetarian Option: To make this casserole vegetarian, use plant-based ground beef alternatives or add extra beans, like black beans or kidney beans, for protein.
- Cheese Choices: If you’re not a fan of cheddar, feel free to experiment with other lower-fat cheese options like part-skim mozzarella or a reduced-fat Mexican blend.
- Add Extra Veggies: You can easily add extra vegetables to this casserole to increase the fiber and nutrition. Try adding zucchini, spinach, or mushrooms for added texture and flavor.
- Spicy Variation: If you like a little heat, add some diced jalapeños or a pinch of crushed red pepper flakes to the beef mixture.
Healthier Substitutions for Weight Watchers
For those following Weight Watchers or looking to make this dish even lighter, there are several substitutions you can make to reduce the points even further:
- Rice: Substitute regular rice with cauliflower rice for a low-carb, low-point option. This will significantly reduce the carbohydrate count and cut down on calories.
- Cheese: Use a lower-fat cheese or even skim milk mozzarella to further reduce the fat content while still getting that cheesy, gooey topping.
- Ground Beef: Opt for extra-lean ground beef or a plant-based meat substitute for a lower-fat option.
Why You’ll Love This Recipe
This Cheesy Ground Beef and Rice Casserole is the ultimate comfort food but with a healthier twist. It’s incredibly simple to prepare, making it perfect for busy weeknights or a make-ahead dinner for the week. The use of lean beef and reduced-fat cheese keeps it filling and flavorful without overwhelming your daily points allowance on Weight Watchers. Plus, the rice is hearty and satisfying, making it a great meal to serve to your family, even if they aren’t counting points.
This dish also stores well in the fridge for several days, so it’s great for meal prep. Just reheat individual portions in the microwave or in a hot oven for a quick and satisfying lunch or dinner. Whether you’re following a Weight Watchers plan or just looking for a delicious, hearty meal, this casserole delivers on both flavor and nutrition.
Enjoy a comforting, cheesy, and flavorful casserole that is just as tasty as it is healthy. Your family will love it, and you’ll feel good about serving it!