Low Calorie Casserole
A hearty low-calorie casserole combining cabbage, lean ground beef, rice, and tomato soup for a comforting, flavorful meal suitable for family dinners or health-conscious eaters.
Ingredients
Instructions
- Cut the cabbage into small pieces and place in the bottom of a greased baking dish.
- Brown the ground chuck and chopped onion in a skillet.
- Pour off excess fat and stir in the Minute rice.
- Spread the meat and rice mixture on top of the cabbage in the baking dish.
- Mix the tomato soup with water and pour over the casserole, covering all ingredients.
- Bake at 350°F (175°C) for 1 hour.
Tips & Substitutions
For a lighter version, consider using ground turkey or chicken instead of ground chuck. If you're short on time, pre-chopped cabbage or bagged coleslaw mix can save you prep time. You can also substitute brown rice for Minute rice, though it may require a longer cooking time. For added flavor, try incorporating herbs like thyme or basil, or even a splash of Worcestershire sauce.
Serving Suggestions
Serve this casserole with a side of crusty whole grain bread or a fresh salad, such as Northwest Purple Plum Salad, for a balanced meal. A dollop of Greek yogurt or sour cream on top can add creaminess and tang. For a complete dinner, pair with roasted vegetables or steamed broccoli.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave portions until warm throughout or place in a preheated oven at 350°F (175°C) for about 20 minutes. Make sure to cover with foil to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Casserole contains roughly 866 calories, with 35g protein, 119g carbohydrates, and 28g fat. It is an excellent source of protein (71% of the Daily Value) and iron (40% of the Daily Value), and a good source of potassium and dietary fiber. Note that it is relatively high in sodium, at 1453mg per serving (63% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this casserole ahead of time?
Yes, you can prepare the casserole a day in advance. Simply assemble it and cover it tightly with plastic wrap or foil, then refrigerate. When ready to bake, remove from the fridge and allow it to come to room temperature for about 30 minutes before baking as directed.
Is this recipe suitable for freezing?
Absolutely! You can freeze the assembled casserole before baking. Wrap it tightly in plastic wrap and aluminum foil to prevent freezer burn. It can be frozen for up to 3 months. To bake from frozen, add an additional 30 minutes to the baking time.
What can I add for extra nutrition?
Adding chopped vegetables like bell peppers, carrots, or spinach can enhance the nutritional value of this casserole. You can also mix in some cooked lentils or beans for an additional protein boost, making it a great option for those looking for healthy, filling meals.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).