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High Protein Beef Casserole - A Hearty, Satisfying Weeknight Meal

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds lean ground beef (90–95% lean)
  • 1 large yellow onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 medium zucchini, diced
  • 1 cup frozen peas (optional)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (14.5 ounces) diced tomatoes, undrained
  • 1 can (8 ounces) tomato sauce
  • 1 cup low-sodium beef broth
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • Salt and black pepper, to taste
  • 1 cup plain nonfat Greek yogurt
  • 1 cup low-fat cottage cheese
  • 1 cup shredded part-skim mozzarella
  • 1/2 cup grated Parmesan
  • 2 cups cooked whole grain pasta shells or brown rice (cooled)
  • Olive oil or avocado oil (for sautéing)
  • Fresh parsley or green onions, chopped (for garnish)

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly oil a 9x13-inch baking dish.
  2. Brown the beef: Warm a large skillet over medium-high heat. Add a drizzle of oil and the ground beef. Season with salt and pepper. Cook, breaking it up, until browned with no pink remaining. Drain excess fat if needed.
  3. Sauté the veggies: Add the onion, bell pepper, and zucchini to the skillet. Cook 5–6 minutes until softened. Stir in the garlic and cook 30 seconds until fragrant.
  4. Build the sauce: Add diced tomatoes, tomato sauce, beef broth, smoked paprika, oregano, cumin, and red pepper flakes. Stir in the black beans and peas. Simmer 5–7 minutes to thicken slightly. Taste and adjust salt and pepper.
  5. Mix the protein topping: In a bowl, whisk together Greek yogurt and cottage cheese. Season with a pinch of salt and pepper. Stir in half the mozzarella.
  6. Combine with starch: Fold the cooked pasta shells or brown rice into the beef mixture until evenly distributed.
  7. Assemble the casserole: Spoon the beef mixture into the prepared baking dish and spread evenly. Dollop the yogurt-cottage cheese mix over the top and gently spread. Sprinkle with the remaining mozzarella and all the Parmesan.
  8. Bake: Place in the oven and bake 18–22 minutes, until bubbling around the edges and lightly golden on top.
  9. Rest and garnish: Let the casserole rest 10 minutes so it sets. Garnish with chopped parsley or green onions. Slice and serve warm.