Oil-Free Beef and Tomato Casserole

This oil-free beef and tomato casserole is a healthy meal that can be prepared in just over an hour using lean ground beef, onion, garlic, bell pepper, canned tomatoes with juice, oregano leaves, basil leaves, black pepper and salt as well as tomato paste and cooked brown rice for added flavor and texture! It’s a great way to get your daily dose of protein without added fat!

Cooking Equipment:

Large skillet; Oven-safe baking dish or casserole dish; Measuring spoons; Wooden spoon or spatula

Preparation Time:

Cooking Time:

Total Time:

Cuisine:

American

Keywords:

Beef, Tomato, Casserole, Oil-Free, Healthy

Meal:

Main Course

Cooking Method:

Baking

Dietary Restrictions:

Oil-Free

Servings:

Ingredients:

500g lean ground beef

1 onion, diced

2 cloves garlic, minced

1 red bell pepper, diced

2 cups canned diced tomatoes with juice

1 teaspoon dried oregano leaves

1 teaspoon dried basil leaves

½ teaspoon ground black pepper

½ teaspoon salt

2 tablespoons tomato paste

2 cups cooked brown rice

Cooking Instructions:

Preheat oven to 350°F (175°C).

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

Add the onion, garlic and bell pepper to the skillet and cook for 3-4 minutes until softened.

Add the canned tomatoes with juice, oregano, basil, black pepper and salt to the skillet and stir to combine. Simmer for 10 minutes until thickened slightly.

Stir in the tomato paste and cooked brown rice until combined. Transfer mixture to an oven-safe baking dish or casserole dish.

Bake in preheated oven for 30 minutes or until heated through and bubbly around the edges. Serve hot with your favorite side dishes or salad greens. Enjoy!

Nutrition:

Calories – 463 kcal; Protein – 24g; Fat – 11g; Carbohydrates – 55g; Fiber – 8g; Sodium – 541mg List of

Rating:

Did You Know?

The first fast food chain in the world, White Castle, was founded in Wichita, Kansas in