Easy Hamburger Rice Casserole

Introduction:
When it comes to easy, budget-friendly, and family-friendly meals, casseroles often rise to the top of the list. This Easy Hamburger Rice Casserole recipe is a comforting, hearty dish that’s packed with flavor, yet easy on the waistline, making it perfect for Weight Watchers and anyone looking to eat healthier without compromising on taste. In this recipe, ground beef is combined with tender rice, savory seasonings, and a rich tomato sauce, creating a dish that the whole family will love. With simple ingredients and straightforward preparation, this casserole offers both convenience and satisfaction.
This version has been carefully crafted to align with the Weight Watchers program, offering a balanced meal with controlled points for each serving. Whether you’re looking to meal prep, enjoy a stress-free dinner, or bring a dish to a gathering, this casserole will fit the bill.

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Recipe Overview:
Servings: 6
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes

Weight Watchers Points:

Blue Plan: 5 points per serving
Green Plan: 6 points per serving
Purple Plan: 5 points per serving
Points may vary depending on specific ingredients used and portion sizes.

Ingredients List:
1 lb. lean ground beef (93% lean)
1 small onion, diced
1 cup white rice, uncooked
1 can (15 oz.) tomato sauce
1 can (15 oz.) diced tomatoes, undrained
1 cup low-sodium beef broth
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon black pepper
Salt to taste
1/2 cup reduced-fat shredded cheese (optional for topping)
Non-stick cooking spray (for greasing the baking dish)
Instructions:

  1. Preheat Your Oven:
    Begin by preheating your oven to 375°F (190°C). This ensures the casserole bakes evenly once assembled.
  2. Cook the Ground Beef:
    In a large skillet or pan, heat a tablespoon of non-stick cooking spray over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned and fully cooked through, about 6-8 minutes. Drain any excess fat if needed to reduce the calorie count.
  3. Sauté the Onion:
    Add the diced onion to the skillet with the ground beef and cook for 2-3 minutes, or until the onion becomes translucent and soft.
  4. Add the Rice and Seasonings:
    Stir in the uncooked rice along with the garlic powder, onion powder, oregano, paprika, and black pepper. Allow the rice to toast lightly in the pan for 2 minutes, stirring occasionally to prevent burning.
  5. Combine the Wet Ingredients:
    Pour in the tomato sauce, diced tomatoes (with juice), and beef broth. Stir everything together to combine, ensuring that the rice is evenly coated with the liquid and seasonings. Bring the mixture to a simmer over medium heat.
  6. Transfer to Baking Dish:
    Lightly grease a 9×13-inch baking dish with non-stick cooking spray. Once the mixture is well-combined and simmering, transfer it into the prepared baking dish. Use a spatula to spread it evenly across the dish.
  7. Cover and Bake:
    Cover the baking dish with aluminum foil and bake in the preheated oven for 30-35 minutes. This allows the rice to cook and absorb all the flavors of the beef and tomato mixture.
  8. Add Cheese (Optional):
    If you’d like to add a cheesy topping, remove the foil after 35 minutes, sprinkle the reduced-fat shredded cheese on top of the casserole, and return it to the oven for an additional 5-10 minutes, or until the cheese is melted and bubbly.
  9. Serve:
    Once the casserole is done, remove it from the oven and allow it to cool for 5 minutes before serving. Cut it into 6 equal portions, and enjoy!

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