Oil-Free Beef and Asparagus Casserole

This oil-free Beef and Asparagus Casserole is a healthy meal that can be enjoyed by the whole family! It’s easy to make with simple ingredients like lean ground beef, onion, garlic, oregano, basil, black pepper, cooked brown rice or quinoa, asparagus spears and low sodium beef broth or vegetable broth. Just mix everything together in a skillet then transfer it to a baking dish before baking for 25 minutes! Enjoy!

Cooking Equipment:

9×13 inch baking dish; large skillet; foil; spoon; knife; cutting board

Preparation Time:

Cooking Time:

Total Time:

Cuisine:

American

Keywords:

Beef, Asparagus, Casserole, Oil-Free, Healthy

Meal:

Main Course

Cooking Method:

Baking

Dietary Restrictions:

Oil-Free

Servings:

Ingredients:

200g lean ground beef

1 onion, diced

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/2 teaspoon ground black pepper

2 cups cooked brown rice or quinoa

2 cups asparagus spears, cut into 1 inch pieces

1/2 cup low sodium beef broth or vegetable broth

Cooking Instructions:

Preheat oven to 350°F (175°C).

In a large skillet over medium heat, cook the ground beef until no longer pink. Add the onion and garlic and cook for an additional 3 minutes. Drain off any excess fat.

Add the oregano, basil, black pepper, cooked rice or quinoa and asparagus to the skillet and stir to combine. Pour in the broth and stir again.

Transfer the mixture to a 9×13 inch baking dish and spread it out evenly. Cover with foil and bake for 25 minutes or until heated through. Remove from oven and let stand for 5 minutes before serving.

Nutrition:

Calories – 495 kcal; Protein – 28g; Fat – 22g; Carbohydrates – 34g; Fiber – 5g; Sodium – 518mg List of

Rating:

Did You Know?

Barbecue sauce varies widely across different regions of the United States, with some areas favoring sweet sauces and others preferring tangy or spicy sauces.