Ground Beef Chow Mein Casserole

Ground Beef Chow Mein Casserole – A Weight Watchers-Friendly Recipe

Welcome to a comforting and flavorful recipe that brings a beloved takeout dish right to your kitchen while keeping it aligned with your Weight Watchers (WW) goals. Our Ground Beef Chow Mein Casserole combines savory ground beef, fresh vegetables, and a deliciously seasoned sauce, all topped with crispy chow mein noodles. This dish is designed to be both satisfying and low in SmartPoints, making it a perfect option for a balanced meal. In this comprehensive guide, you’ll find detailed instructions, ingredient measurements, nutritional information, and WW SmartPoints values.

Ingredients:

For the Casserole:

  • 1 lb ground beef (90% lean)
    Note: Using lean ground beef helps keep the fat content low. If you prefer, you can use ground turkey or chicken as a substitute.
  • 1 medium onion, finely chopped
    Note: Adds a subtle sweetness and depth of flavor to the casserole.
  • 2 cloves garlic, minced
    Note: Provides a robust flavor to complement the ground beef.
  • 1 cup sliced mushrooms
    Note: Adds texture and umami flavor. You can use white or cremini mushrooms.
  • 1 cup shredded carrots
    Note: Adds sweetness and color to the dish.
  • 1 cup frozen peas
    Note: Provides a pop of color and a touch of sweetness.
  • 2 cups shredded cabbage
    Note: Adds crunch and bulk to the casserole.
  • 1 can (14.5 oz) diced tomatoes
    Note: Adds a tangy base to the casserole. Opt for no-salt-added versions to control sodium levels.
  • 1 tablespoon soy sauce (low-sodium)
    Note: Adds savory umami flavor. Use tamari for a gluten-free option.
  • 1 tablespoon hoisin sauce
    Note: Adds a sweet and savory flavor. For a lower sugar option, use a reduced-sugar hoisin sauce or adjust to taste.
  • 1 tablespoon oyster sauce
    Note: Enhances the depth of flavor. If preferred, you can use a vegetarian oyster sauce.
  • 1 teaspoon ground ginger
    Note: Adds a warm, spicy note.
  • 1 teaspoon ground black pepper
    Note: Provides seasoning and a slight heat.
  • 2 tablespoons cornstarch mixed with 2 tablespoons water
    Note: Used as a thickening agent for the sauce.

For the Topping:

  • 1 ½ cups baked chow mein noodles
    Note: Provides a crispy topping. Choose baked noodles to keep the dish lower in fat and calories.

Instructions:

  1. Preheat Oven:
  • Preheat your oven to 375°F (190°C). This ensures that the casserole bakes evenly and achieves a golden-brown topping.
  1. Cook the Ground Beef:
  • In a large skillet, heat a small amount of cooking spray over medium heat.
  • Add 1 lb of ground beef and cook, breaking it up with a spatula, until browned and fully cooked, about 5-7 minutes.
  • Drain any excess fat if necessary.
  1. Sauté Vegetables:
  • Add 1 medium chopped onion and 2 cloves of minced garlic to the skillet with the ground beef.
  • Cook for 2-3 minutes until the onion is translucent and fragrant.
  • Stir in 1 cup of sliced mushrooms and 1 cup of shredded carrots. Sauté for an additional 3-4 minutes until the vegetables begin to soften.
  1. Add Remaining Ingredients:
  • Stir in 1 cup of frozen peas and 2 cups of shredded cabbage. Cook for another 2-3 minutes until the cabbage starts to wilt.
  • Add 1 can of diced tomatoes (with juices), 1 tablespoon of soy sauce, 1 tablespoon of hoisin sauce, 1 tablespoon of oyster sauce, 1 teaspoon of ground ginger, and 1 teaspoon of ground black pepper.
  • Stir to combine and allow the mixture to simmer for 5 minutes.
  1. Thicken the Sauce:
  • In a small bowl, mix 2 tablespoons of cornstarch with 2 tablespoons of water to form a slurry.
  • Stir the slurry into the casserole mixture and cook for an additional 2-3 minutes until the sauce thickens.
  1. Transfer to Baking Dish:
  • Pour the beef and vegetable mixture into a 9×13-inch baking dish, spreading it out evenly.
  1. Add Topping:
  • Sprinkle 1 ½ cups of baked chow mein noodles evenly over the top of the casserole.
  1. Bake:
  • Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the top is crispy and golden brown.
  1. Cool and Serve:
  • Allow the casserole to cool for a few minutes before serving. This helps the flavors meld and makes portioning easier.
  1. Portion Control:
    • For best results, cut the casserole into 8 equal servings. This will help you track SmartPoints and ensure appropriate portion sizes.

Nutritional Information (Per Serving – Based on 8 Servings):

  • Calories: Approximately 250
  • Total Fat: 10g
  • Saturated Fat: 3g
  • Cholesterol: 70mg
  • Sodium: 600mg
  • Total Carbohydrates: 20g
  • Dietary Fiber: 4g
  • Sugars: 6g
  • Net Carbs: 16g
  • Protein: 22g

Weight Watchers SmartPoints:

  • Blue Plan: 7 SmartPoints
  • Green Plan: 8 SmartPoints
  • Purple Plan: 6 SmartPoints

Note: SmartPoints values are approximate and can vary based on ingredient brands and specific types used. Always double-check the values with your WW app or program.

Tips and Variations:

  • Protein Alternatives: Substitute ground beef with ground turkey, chicken, or a plant-based alternative for a different flavor or dietary preference.
  • Vegetable Variations: Add or substitute vegetables like bell peppers, snap peas, or broccoli to vary the flavor and nutrient profile.
  • Spice Level: Adjust the amount of ginger or add a pinch of red pepper flakes if you prefer a spicier casserole.
  • Lower Sodium Option: Use low-sodium soy sauce and hoisin sauce to further reduce sodium content.

Storage and Reheating:

  • Storage: Store leftover casserole in an airtight container in the refrigerator for up to 4 days.
  • Freezing: To freeze, cool the casserole completely and transfer it to a freezer-safe container. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
  • Reheating: Reheat individual servings in the microwave for 2-3 minutes, or until heated through. Alternatively, reheat in the oven at 350°F (175°C) for 20-25 minutes.

Conclusion

Our Ground Beef Chow Mein Casserole offers a delicious, satisfying meal that fits seamlessly into a Weight Watchers plan. With its flavorful ground beef, colorful vegetables, and crispy chow mein topping, this casserole is both comforting and nutritious. By incorporating lean protein, a variety of vegetables, and a moderate amount of chow mein noodles, this recipe provides a balanced meal that supports your weight management goals. Enjoy this flavorful dish as part of your meal rotation, and savor every bite of this healthy, low-point casserole. Happy cooking!