Oil-Free Beef and Bell Pepper Casserole

This oil-free Beef and Bell Pepper Casserole is an easy one-serving meal that’s packed with protein, fiber, vitamins, and flavor! It takes just 10 minutes of prep time before baking in the oven for 25 minutes for a delicious dinner that’s sure to please!

Cooking Equipment:

Oven-safe dish; Medium skillet; Spatula or spoon

Preparation Time:

Cooking Time:

Total Time:

Cuisine:

American

Keywords:

Beef, Bell Pepper, Casserole, Oil-Free

Meal:

Main Course

Cooking Method:

Baking

Dietary Restrictions:

Oil-free

Servings:

Ingredients:

60g lean ground beef

1/2 bell pepper (any color), diced

1/4 onion, diced

1/4 cup cooked brown rice

1/4 cup canned black beans, drained and rinsed

1/4 teaspoon garlic powder

1/4 teaspoon chili powder

Salt and pepper to taste

Cooking Instructions:

Preheat oven to 375°F (190°C). Grease an oven-safe dish with cooking spray or oil.

In a medium skillet over medium heat, cook the ground beef until no longer pink. Drain off any excess fat.

Add the bell pepper and onion to the skillet and cook until softened.

Add the cooked brown rice, black beans, garlic powder, chili powder, salt and pepper to the skillet and mix everything together until combined.

Transfer the mixture to the prepared oven-safe dish and spread it out evenly. Bake in preheated oven for 25 minutes or until heated through.

Nutrition:

Calories – 456 kcal; Protein – 27g; Fat – 17g; Carbohydrates – 39g; Fiber – 8g; Sodium – 519mg

Rating:

Did You Know?

Clam bakes, which are a New England tradition, involve cooking clams, lobster, corn, and potatoes over an open fire.