Easy Hamburger Rice Casserole – A Weight Watchers-Friendly Recipe with Points and Detailed Nutrition Information

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.

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!

Nutrition Information (per serving, without cheese):
Calories: 270
Fat: 7g
Carbohydrates: 30g
Fiber: 2g
Sugar: 5g
Protein: 18g
Sodium: 600mg
Cholesterol: 45mg
Note: The addition of cheese will add approximately 40-50 calories and 2-3 points per serving.

Health Benefits of This Recipe:
This Easy Hamburger Rice Casserole provides a well-rounded meal that offers both protein and carbohydrates, making it a great option for a balanced dinner. Here are some key health benefits:

High in Protein: The lean ground beef and the rice provide a good amount of protein, which is essential for muscle repair and growth. Protein also helps to keep you feeling full for longer, which is great for anyone trying to maintain or lose weight.
Rich in Fiber: By including rice and vegetables like onions and tomatoes, this casserole contains fiber, which promotes good digestion and helps to regulate blood sugar levels.
Low in Calories: With the use of lean ground beef and reduced-fat cheese (optional), this recipe is relatively low in calories, making it a great choice for anyone watching their calorie intake.
Customizable: You can easily swap out ingredients to suit your dietary preferences. For example, you can use brown rice instead of white rice for added fiber, or switch to a plant-based ground beef alternative to make the dish vegetarian.
Ways to Make This Casserole Even Healthier:
Swap Ground Beef for Lean Ground Turkey or Chicken: If you want to cut down on fat and calories, using lean ground turkey or chicken can be an excellent alternative to beef. It will still provide a great amount of protein but with less fat.
Use Brown Rice: While white rice is fine, switching to brown rice will increase the fiber content of the dish, making it more filling and beneficial for digestion.
Add More Vegetables: Consider adding extra vegetables such as bell peppers, zucchini, or spinach to increase the vitamin and mineral content. Vegetables can also make the dish more colorful and flavorful.
Low-Sodium Broth and Tomato Products: Opting for low-sodium beef broth and tomato sauce will help reduce the sodium content, which is important for heart health.
Weight Watchers Tips for this Recipe:
Control Portions: This casserole is quite filling due to the combination of protein, rice, and veggies. Stick to the recommended serving size to keep the points within your target.
Serve with a Side Salad: To make the meal more satisfying and lower in points, pair the casserole with a large, leafy salad dressed in a low-calorie vinaigrette. This will add volume without adding many points.
Use Fat-Free Cheese: If you’re looking to further reduce the point value, you can top your casserole with fat-free cheese instead of reduced-fat cheese, saving some points while still enjoying the cheesy flavor.
How to Store and Reheat:
Storing Leftovers: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. The casserole may thicken as it cools, but you can add a splash of water or broth when reheating to bring it back to the desired consistency.
Freezing: You can also freeze the casserole for up to 3 months. Let it cool completely before wrapping it tightly in plastic wrap and aluminum foil. When ready to reheat, bake it at 350°F (175°C) for 45-50 minutes, or until heated through.
Conclusion:
This Easy Hamburger Rice Casserole is a fantastic meal option for anyone following the Weight Watchers program or simply looking for a healthier, yet delicious dinner. With its savory flavors, lean protein, and balanced carbs, it’s a dish that will satisfy both the taste buds and the appetite. Whether you’re meal prepping, cooking for your family, or bringing a dish to a gathering, this casserole is sure to become a go-to recipe in your healthy meal rotation. Try it today and enjoy a comforting, low-point meal without the guilt!