Low-Point Ground Beef Casserole: A Wholesome Family Favorite

Introduction

Ground beef casseroles are a classic comfort food that can be easily adapted to fit a healthy lifestyle, particularly for those following the Weight Watchers (WW) program. This low-point ground beef casserole is designed to deliver hearty flavors while keeping the SmartPoints low. With lean beef, colorful vegetables, and a satisfying topping, this dish is perfect for family dinners or meal prep. In this detailed recipe, we’ll guide you through each step, ensuring you understand not just how to make the casserole, but also the nutritional benefits and SmartPoints calculations involved.

Ingredients

Main Ingredients

  • 1 pound (450g) lean ground beef (at least 90% lean) – 8 SmartPoints
  • 1 medium onion, diced (about 150g) – 0 SmartPoints
  • 1 bell pepper, diced (any color, about 150g) – 0 SmartPoints
  • 2 cloves garlic, minced – 0 SmartPoints
  • 1 can (15 oz) diced tomatoes (no added sugar) – 0 SmartPoints
  • 1 cup frozen mixed vegetables (like peas, carrots, and corn) – 0 SmartPoints
  • 1 teaspoon Italian seasoning – 0 SmartPoints
  • Salt and pepper to taste – 0 SmartPoints

Topping

  • 2 cups cauliflower rice (or 1 cup cooked brown rice) – 0 SmartPoints for cauliflower rice; 2 SmartPoints for brown rice
  • 1 cup shredded low-fat cheese (like reduced-fat cheddar) – 4 SmartPoints

Optional Garnishes

  • Fresh parsley or cilantro for garnish – 0 SmartPoints
  • Hot sauce or salsa for serving – 0 SmartPoints

Equipment Needed

  • Large skillet
  • Casserole dish (approximately 9×13 inches)
  • Measuring cups and spoons
  • Spatula or wooden spoon
  • Knife and cutting board

Instructions

Step 1: Preheat the Oven

Begin by preheating your oven to 350°F (175°C). This will ensure that your casserole cooks evenly and thoroughly.

Step 2: Cook the Ground Beef

In a large skillet over medium heat, add the lean ground beef. Cook, breaking it apart with a spatula, until browned and fully cooked (about 5-7 minutes). Drain any excess fat to keep the dish leaner.

Step 3: Sauté the Vegetables

Once the beef is cooked, add the diced onion, bell pepper, and minced garlic to the skillet. Sauté for about 3-5 minutes until the vegetables are softened and the onion becomes translucent.

Step 4: Combine with Other Ingredients

To the skillet, add the diced tomatoes (with their juices), frozen mixed vegetables, Italian seasoning, salt, and pepper. Stir well to combine all ingredients. Let it simmer for about 5 minutes, allowing the flavors to meld.

Step 5: Prepare the Casserole Dish

While the beef mixture is simmering, prepare your casserole dish by lightly greasing it with non-stick spray or a small amount of olive oil to prevent sticking.

Step 6: Layer the Beef Mixture

Once the beef mixture has simmered, pour it into the prepared casserole dish, spreading it out evenly.

Step 7: Prepare the Topping

If using cauliflower rice, you can simply add it directly on top of the beef mixture. If using brown rice, make sure it is cooked according to package instructions before layering it over the beef mixture.

Step 8: Add Cheese

Sprinkle the shredded low-fat cheese evenly over the top of the casserole. This adds a delicious cheesy flavor while keeping the dish lower in points.

Step 9: Bake the Casserole

Place the casserole in the preheated oven and bake for 25-30 minutes, or until the cheese is melted and bubbly, and the edges are slightly golden.

Step 10: Cool and Garnish

Once baked, remove the casserole from the oven and let it cool for about 5-10 minutes. This allows the dish to set and makes it easier to serve.

Step 11: Serve

Scoop out portions onto plates, garnishing with fresh parsley or cilantro if desired. Serve with hot sauce or salsa for an extra kick, if preferred.

Step 12: Storage

Store any leftovers in an airtight container in the refrigerator for up to 4 days. This casserole also freezes well; just ensure it’s well-covered to prevent freezer burn.

Step 13: Reheating

To reheat, simply microwave individual portions or bake in the oven at 350°F (175°C) until warmed through.

Step 14: Nutritional Information

This recipe yields approximately 6 servings. Here’s the breakdown per serving using cauliflower rice:

  • Calories: 250
  • Total Fat: 10g
  • Saturated Fat: 4g
  • Cholesterol: 50mg
  • Sodium: 350mg
  • Total Carbohydrates: 20g
  • Dietary Fiber: 3g
  • Sugars: 4g
  • Protein: 24g

SmartPoints Calculation

Using cauliflower rice:

  • Total SmartPoints per serving: 8 (beef) + 0 (onion) + 0 (bell pepper) + 0 (garlic) + 0 (tomatoes) + 0 (mixed vegetables) + 0 (seasonings) + 0 (cauliflower rice) + 4 (cheese) = 12 SmartPoints for the whole dish or 2 SmartPoints per serving.

Using brown rice:

  • Total SmartPoints per serving: 8 (beef) + 0 + 0 + 0 + 0 + 0 + 0 + 2 (brown rice) + 4 (cheese) = 14 SmartPoints for the whole dish or 2.5 SmartPoints per serving.

Conclusion

This Low-Point Ground Beef Casserole is an excellent option for those seeking a nutritious and delicious meal that is easy to prepare and budget-friendly in terms of SmartPoints. Packed with lean protein, fiber-rich vegetables, and cheesy goodness, this casserole is a comforting dish that the whole family will enjoy.

Meal Prep Tips

Consider preparing this casserole in advance for busy weeknights. You can assemble it and refrigerate it, then bake it when ready to serve. This recipe is also highly customizable—feel free to add other vegetables, such as zucchini or spinach, or swap out the beef for ground turkey or chicken for a different flavor profile.

Nutritional Benefits

The combination of lean protein from the ground beef and fiber from the vegetables makes this casserole a balanced meal option. It can help you stay full longer, which is beneficial for weight management. The use of cauliflower rice keeps the dish low in carbohydrates, making it a great choice for those looking to lower their carb intake.

By incorporating this delicious casserole into your meal rotation, you can enjoy a satisfying dish that aligns with your health goals without sacrificing flavor or enjoyment. Happy cooking!