WW Beef & Broccoli Casserole

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The WW Beef & Broccoli Casserole is something everyone can enjoy, especially those people who want to cut down on their WW points without wanting to choose strict diets that compromise taste and satisfaction. We can prepare these casseroles in fifty minutes. This does not include many calories or fats, which makes it a good option for WW. The WW Beef & Broccoli Casseroles include crisp broccoli, lean beef, and cheesy flavor. This recipe includes fiber and protein. This dish is a light substitute for classic casseroles that cut down on calories.

STATS:

  • Caloric count: 265 kcal
  • Prep duration: Fifteen minutes
  • Serving size: 1 cup
  • Cook time: 35 minutes
  • Cuisine: American
  • Total time: 50 minutes
  • Diet: Weight Watchers
  • Course: Main
  • Portion: 6

EQUIPMENT:

  • Aluminium foil
  • Spatula
  • Measuring spoons and cups
  • Mixing bowls
  • 9×13-inch baking dish
  • Large skillet

INGREDIENTS:

  • 1 lb of lean ground beef
  • 3 cups of frozen broccoli florets
  • 1 small finely diced onion
  • Third-fourth cup of low-fat cheddar cheese (in shreds)
  • 2 pieces of minced garlic
  • 1 ½ cups of cooked brown rice
  • One can of cream of mushroom soup (fat-free)
  • One-half cup of low-sodium beef broth
  • Cooking spray
  • One cup of fat-free Greek yogurt
  • 1 tsp of onion powder
  • ½ tsp of crushed red pepper flakes (optional)
  • Salt to taste
  • Black pepper to taste

INGREDIENT NOTES:

LEAN GROUND BEEF:

  • This beef high in protein. Alternatives for this include chicken or ground turkey.

BROCCOLI FLORETS:

  • These add crunch to the casseroles and fiber as well. For an alternative, use spinach, cauliflower, or green beans.

BROWN RICE:

  • This provides fiber and a whole-grain texture to the casseroles. Alternative options include cauliflower rice or quinoa.

FAT-FREE GREEK YOGURT:

  • Instead of using cream, this includes a creamy element and provides protein. For an alternative, you can use low-fat cottage cheese or light sour cream.

FAT-FREE CREAM OF MUSHROOM SOUP:

  • This is 98% fat-free with low calories, and it gives us a creamy base. Alternatives for this include cream of celery or homemade mushroom sauce.

REDUCED-FAT CHEDDAR CHEESE:

  • This naturally gives us a cheesy flavor with reduced fat. For an alternative, you can use dairy-free cheese or part-skim mozzarella.

LOW SODIUM BEEF BROTH:

  • It improves the flavor of the recipe. For alternative options, you might use chicken or vegetable broth.

COOKING SPRAY:

  • This spray helps in avoiding any sticking. Alternatively, you can use one tsp of olive oil, but it will add 1 point to the WW plan.

GARLIC AND ONION:

  • These provide us with their classic and natural aroma.

INSTRUCTIONS:

  1. Heat up the oven to 190°C.
  2. Using cooking spray, slightly coat the baking dish.
  3. In a large skillet, spray some cooking spray, add garlic and onion to cook them on medium heat for two to three minutes till they are fragrant.
  4. Put in lean ground beef and keep cooking till it turns brown.
  5. As the beef cooks up, keep breaking it and exclude excess fat.
  6. Now microwave the broccoli for three minutes till it is tender, and then drain it properly.
  7. Inside a large bowl, add red pepper flakes, pepper, onion powder, salt, beef broth, fat-free Greek yogurt, and fat-free cream of mushroom soup
  8. together and keep mixing till the mixture is smooth.
  9. Include brown rice, broccoli, and the cooked beef inside that bowl and mix well till you finely coat everything.
  10. Spread this mixture onto the baking dish evenly and then add shredded fat-free cheddar cheese on top.
  11. Using a foil, cover up the baking dish and bake for 20 minutes.
  12. Bake for a further ten to fifteen minutes after removing the foil, till you see melted cheese and a light golden color.

SERVING SUGGESTIONS:

  • You can serve these casseroles with roasted veggies or a side salad.
  • For topping, add some fresh parsley.

TIPS:

  • To keep your WW points lower, make sure to exclude any extra amount of fat by draining the beef.
  • For lower WW points, use cauliflower rice instead.

STORAGE INFORMATION:

FRIDGE:

  • Store the casseroles in a airtight vessel for four days. Use a microwave for one to two minutes or an oven at 175°C for fifteen minutes to reheat them.

FREEZER:

  • Freeze up the casserole portions for two months. Thaw them for a night before you heat them up.

FAQs:

What to do if I want my casseroles to become creamier?

  • You can add one tbsp of light cream cheese or use a larger amount of fat-free Greek yogurt.

How do I make these casseroles free from dairy products?

  • Use vegan cream of mushroom soup, plant-based cheese, and dairy-free yogurt.

NUTRITIONAL INFORMATION:

Calories: 265 kilocalories
Protein: 26 grams
Total Carbohydrates: 17 grams
Net Carbohydrates: 13 grams
Fiber: 4 grams
Total Fat: 7 grams
Sodium: 355 milligrams
Iron: 2.0 milligrams
Calcium: 105 milligrams
Vitamin A: 940 IU
Potassium: 625 milligrams
Serving Size: 1 cup
Serving: 6
Weight Watchers Points: 5 points