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–+ servings
Ground Beef Zucchini and Rice Casserole

Savory Ground Beef Zucchini and Rice Casserole Made Easy

This Ground Beef Zucchini and Rice Casserole is a delightful weeknight dish packed with flavor and nutrition.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 10 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Quick Meals
Cuisine: American
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 1 lb Ground Beef 80/20 lean-to-fat ratio
  • 1 tbsp Olive Oil or vegetable oil for a lighter option
  • 1 medium Onion (minced) or shallots for a milder taste
  • 2 cloves Garlic (minced) or garlic powder
  • 2 medium Zucchini (chopped) fresh or yellow squash
  • 2 cups Cooked Rice or quinoa/cauliflower rice
  • 1 tbsp Italian Seasoning or mix of oregano and basil
  • 1 can Canned Diced Tomatoes or fresh tomatoes if preferred
  • 4 oz Cream Cheese or Ricotta or cottage cheese as a lower-fat substitute
  • 1 cup Shredded Mozzarella Cheese or cheddar/dairy-free options
  • to taste Sea Salt & Black Pepper adjust to preference
  • 2 tbsp Chopped Parsley optional garnish

Equipment

  • Skillet
  • baking dish
  • spatula

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 395°F (200°C) and grease a 9x13 inch baking dish with olive oil.
  2. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Cook the ground beef for 3-5 minutes until browned. Season with salt and pepper. Remove from skillet.
  3. In the same skillet, sauté minced onion, garlic, and chopped zucchini for 2-3 minutes until the onion is translucent.
  4. Reduce heat, return beef to skillet, and stir in cooked rice, Italian seasoning, and diced tomatoes. Simmer for 3-4 minutes, then add cream cheese until melted.
  5. Transfer the mixture to the baking dish, spreading evenly. Top with shredded mozzarella cheese.
  6. Bake for 20-25 minutes until cheese is melted and bubbly.
  7. Let the casserole rest for 10 minutes before serving.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 3gSugar: 4gVitamin A: 800IUVitamin C: 20mgCalcium: 250mgIron: 3mg

Notes

This casserole freezes well, making it perfect for busy evenings. Reheat thoroughly for best texture.

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