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Vegetable-Beef Casserole

Vegetable-Beef Casserole recipe image
This Vegetable-Beef Casserole is a comforting, all-in-one meal that brings together the savory richness of lean ground beef with the freshness of zucchini, onion, and tomatoes. The dish is infused with aromatic garlic powder, dried basil, and a touch of soy sauce for a deep, umami flavor profile. As it cooks, the rice absorbs the savory juices, creating a tender, cohesive base that holds everything together. It&# 226;ÂÂs a perfect solution for busy weeknights when you want a nutritious, protein-packed dinner without the hassle of multiple pots. Serve it straight from the microwave for a quick, satisfying family meal that feels homemade and hearty.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 325.7
Description
This Vegetable-Beef Casserole is a comforting, all-in-one meal that brings together the savory richness of lean ground beef with the freshness of zucchini, onion, and tomatoes. The dish is infused with aromatic garlic powder, dried basil, and a touch of soy sauce for a deep, umami flavor profile. As it cooks, the rice absorbs the savory juices, creating a tender, cohesive base that holds everything together. It&# 226;€™s a perfect solution for busy weeknights when you want a nutritious, protein-packed dinner without the hassle of multiple pots. Serve it straight from the microwave for a quick, satisfying family meal that feels homemade and hearty.
Ingredients
  • 3/4 pound Lean ground beef
  • 3/4 teaspoon Garlic powder
  • 2 medium Zucchini
  • 1 small Onion; chopped
  • 16 ounce Canned tomatoes; quartered
  • 1/2 cup Uncooked rice
  • 1/4 cup Kikkoman Soy Sauce
  • 1 1/2 teaspoon Dried basil; crumbled
Directions
  1. 1
    Crumble the lean ground beef into a 9-inch square microwave-safe baking dish and sprinkle evenly with garlic powder.
  2. 2
    Cover the dish and microwave on High for 3 minutes to begin browning the beef.
  3. 3
    While the beef cooks, cut the zucchini in half lengthwise, then slice crosswise into 1/4-inch pieces.
  4. 4
    Add the sliced zucchini, chopped onion, quartered tomatoes, uncooked rice, soy sauce, crumbled basil, and 1/2 cup water to the beef in the dish.
  5. 5
    Stir all ingredients thoroughly to combine evenly.
  6. 6
    Cover the dish again and microwave on High for 27 minutes, or until the rice is tender and liquid is absorbed, stirring frequently during cooking to prevent sticking.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 325.7kcal
% Daily Value *
Total Fat 9.6g15%
Saturated Fat 3.5g18%
Cholesterol 64.7mg22%
Sodium 933.6mg39%
Total Carbohydrate 29.3g10%
Dietary Fiber 6.2g25%
Sugars 12.7g
Protein 30.6g62%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Stirring frequently during the cooking process is crucial to ensure the rice cooks evenly and does not stick to the bottom of the dish.

If your microwave is lower wattage, you may need to add a few extra minutes to the cooking time. Check that the rice is fully tender before serving.

For a variation, you can add other vegetables like diced bell peppers or carrots along with the zucchini.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave, adding a splash of water to refresh the rice.

Keywords: beef, casserole, rice, zucchini, tomatoes, garlic, basil, soy sauce, microwave, easy dinner, one-pot meal, ground beef, vegetables, family meal, quick recipe, hearty, savory, comfort food, lean protein
Read it online: https://www.chefs-mate.com/recipe/vegetable-beef-casserole/