Healthy Baked Ground Beef Rice

Ingredients

• 1 pound lean ground beef
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (15 ounce) can tomato sauce
• 1 cup long-grain brown rice, uncooked
• 2 cups beef broth (low sodium)
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1/2 cup shredded cheddar cheese (optional)
• 2 tablespoons chopped fresh parsley, for garnish

Step-by-Step

1. Preheat oven to 375°F (190°C).

2. In a large oven-safe skillet or Dutch oven, heat olive oil over medium-high heat.

3. Add ground beef and cook, breaking it up with a spoon, until browned. Drain off any excess grease.

4. Add chopped onion and cook until softened, about 5 minutes.

5. Stir in minced garlic and cook for 1 minute more, until fragrant.

6. Add chopped green bell pepper and cook for another 3 minutes, until slightly tender.

7. Stir in diced tomatoes (undrained), tomato sauce, uncooked brown rice, and beef broth.

8. Add dried oregano, dried basil, and red pepper flakes (if using). Season with salt and pepper to taste.

9. Bring the mixture to a simmer, stirring occasionally.

10. Cover the skillet or Dutch oven with a lid or aluminum foil.

11. Transfer to the preheated oven and bake for 50-60 minutes, or until the rice is cooked through and the liquid is absorbed.

12. Remove from oven and let stand for 5 minutes before fluffing with a fork.

13. If desired, sprinkle with shredded cheddar cheese and return to the oven for a minute or two to melt the cheese.

14. Garnish with chopped fresh parsley before serving.

Nutritional Benefits of Baked Ground Beef Rice

This baked ground beef and rice recipe isn’t just delicious; it’s also packed with nutrients. It’s a complete meal that offers a good balance of protein, carbohydrates, and vitamins. Let’s explore the specific health benefits.

Protein Powerhouse

Ground beef is an excellent source of protein. Protein is essential for building and repairing tissues. It also plays a crucial role in enzyme production and hormone regulation. Choosing lean ground beef minimizes the intake of unhealthy fats, making it a healthier protein option.

Complex Carbohydrates for Sustained Energy

Brown rice is a complex carbohydrate. Unlike refined grains, brown rice is a whole grain, meaning it contains the bran and germ. These provide fiber, which helps regulate blood sugar levels and keeps you feeling full longer. Brown rice provides sustained energy, preventing energy crashes.

Vitamins and Minerals

The addition of vegetables like onions, garlic, and bell peppers contributes valuable vitamins and minerals. These include Vitamin C, Vitamin A, and various B vitamins. Tomatoes contribute lycopene, an antioxidant linked to reduced risk of certain diseases. Beef broth provides essential minerals like sodium and potassium, important for electrolyte balance.

Making it Even Healthier

While this recipe is already relatively healthy, there are ways to enhance its nutritional profile. Simple ingredient swaps and additions can further boost its benefits.

Swap Ingredients for a Healthier Twist

Consider using ground turkey or ground chicken instead of ground beef. These options typically have less fat. You can also substitute cauliflower rice for some or all of the brown rice to lower the carbohydrate content. Add more vegetables such as carrots, zucchini, or mushrooms to increase the fiber and micronutrient content.

Control Portion Sizes

Even healthy foods should be consumed in moderation. Be mindful of your portion sizes to maintain a healthy weight. Consider using smaller plates or measuring out your portions. Pair this meal with a side salad to increase your vegetable intake.

Reduce Sodium

Using low-sodium beef broth and being mindful of the amount of salt you add can significantly reduce the sodium content. Excess sodium intake can lead to high blood pressure and other health issues. Taste the dish before adding salt, and consider using herbs and spices to enhance the flavor instead.

Variations and Customizations

The beauty of this baked ground beef and rice recipe is its versatility. You can easily adapt it to suit your preferences and dietary needs. Experiment with different flavors and ingredients to create a dish that’s perfect for you.

Spice It Up

Add a pinch of cayenne pepper or a dash of hot sauce for a spicy kick. You can also use different types of chili peppers, such as jalapeños or serranos, for added heat. Experiment with different spice blends, such as taco seasoning or Cajun seasoning, for unique flavor profiles.

Mediterranean Inspired

Add Kalamata olives, feta cheese, and a squeeze of lemon juice for a Mediterranean twist. Sun-dried tomatoes and artichoke hearts would also complement this flavor profile. Use ground lamb instead of ground beef for an even more authentic Mediterranean taste.

Cheesy Delight

If you enjoy cheesy dishes, feel free to add more cheese to this recipe. Use different types of cheese, such as mozzarella, Monterey Jack, or pepper jack, for varied flavors. Mix the cheese into the rice mixture before baking for a gooey, cheesy surprise.

Perfecting Your Baked Ground Beef Rice

Achieving the perfect baked ground beef and rice requires attention to detail. Several factors can influence the final result. Here are some tips to ensure your dish turns out perfectly every time.

Choosing the Right Rice

While this recipe calls for long-grain brown rice, you can experiment with other types of rice. Each type of rice has a different cooking time and texture. Adjust the amount of liquid and cooking time accordingly. Parboiled rice or wild rice blends can also be good options.

Preventing Stickiness

To prevent the rice from sticking to the bottom of the skillet, ensure there’s enough liquid. Stir the mixture occasionally during baking to distribute the moisture evenly. Use a non-stick skillet or Dutch oven for best results. A layer of olive oil at the bottom of the pan can also help prevent sticking.

Adjusting Cooking Time

The cooking time may vary depending on your oven and the type of rice you use. Check the rice for doneness after 50 minutes. If the rice is still too firm or the liquid hasn’t been absorbed, continue baking for another 10-15 minutes. Make sure the internal temperature reaches a safe level for ground beef.

Serving and Storing

Once your baked ground beef and rice is ready, it’s important to serve it properly and store any leftovers correctly. Proper serving and storage will enhance your experience and ensure food safety.

Serving Suggestions

Garnish your dish with fresh parsley, cilantro, or green onions for added flavor and visual appeal. Serve with a side salad or steamed vegetables for a complete and balanced meal. A dollop of sour cream or Greek yogurt can add a creamy touch.

Storing Leftovers

Allow the baked ground beef and rice to cool completely before storing it in an airtight container. Refrigerate leftovers for up to 3-4 days. Reheat in the microwave or oven until heated through. Add a splash of water or broth when reheating to prevent the rice from drying out.

Freezing for Later

This dish freezes well, making it a great option for meal prepping. Divide the baked ground beef and rice into individual portions and store in freezer-safe containers or bags. Freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.

FAQ About Healthy Baked Ground Beef Rice

Here are some frequently asked questions about making healthy baked ground beef and rice.

Can I use white rice instead of brown rice?

Yes, you can substitute white rice, but be aware that it will cook faster. Reduce the cooking time and liquid accordingly. Brown rice is preferred for its higher fiber content and nutritional benefits.

Can I make this in a slow cooker?

Yes, you can adapt this recipe for a slow cooker. Brown the ground beef and vegetables on the stovetop first. Then, transfer everything to the slow cooker and cook on low for 4-6 hours, or until the rice is cooked through.

Can I add beans to this recipe?

Absolutely! Adding beans, such as black beans or kidney beans, will increase the fiber and protein content. Add them along with the diced tomatoes and tomato sauce.

Can I make this vegetarian?

Yes, you can easily make this vegetarian by substituting the ground beef with lentils, crumbled tofu, or plant-based ground. Adjust the seasonings as needed.

What if my rice is still hard after baking for an hour?

If the rice is still hard, add a little more beef broth and continue baking until the rice is tender. Check the temperature of your oven to ensure it’s accurate.