Meat And Rice Casserole(Microwave)
A hearty microwave meat and rice casserole combining savory ground beef, seasoned with Worcestershire and Tabasco, enriched with tomato paste and cooked rice for a satisfying meal.
Ingredients
Instructions
- In a 3-quart dish, crumble ground beef.
- Cover with wax paper and cook on High for 6 minutes.
- Drain grease and stir meat.
- If pink is showing, cook another 3 to 4 minutes on High until pink is gone.
- Drain again.
- Add seasoned salt, tomato paste, water, Worcestershire, and Tabasco sauce to the cooked meat.
- Stir in cooked Minute rice.
- Cover and microwave on High for an additional 5 minutes or until thoroughly heated.
Tips & Substitutions
For a richer flavor, consider adding sautéed onions or bell peppers to the ground beef. You can substitute ground turkey or chicken for a leaner option. If you prefer a spicier kick, increase the Tabasco sauce or add diced jalapeños. Ensure to drain the meat well to avoid a watery casserole. This dish can be a wonderful base for variations, similar to Nancy'S Pork Chops And Rice.
Serving Suggestions
Serve this hearty casserole with a side of steamed vegetables or a fresh green salad for a balanced meal. It pairs beautifully with homemade bread or rolls to soak up the sauce. You could also offer a dollop of sour cream or a sprinkle of shredded cheese on top for extra creaminess. This dish is reminiscent of classic American recipes, making it a comforting family favorite.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish, cover, and heat on medium power for 2-3 minutes, stirring halfway through until hot. You can also freeze the casserole for up to 2 months; just ensure it cools completely before freezing.
Nutrition & Diet Analysis (per serving)
Each serving of Meat And Rice Casserole(Microwave) contains roughly 228 calories, with 11g protein, 51g carbohydrates, and 1g fat. It is an excellent source of vitamin C (57% of the Daily Value), potassium (52% of the Daily Value), and iron (43% of the Daily Value), and a good source of vitamin A and calcium. Note that it is relatively high in sodium, at 2158mg per serving (94% 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 use brown rice instead of Minute rice?
While Minute rice is designed for quick cooking, you can use brown rice, but it will require a longer cooking time. Adjust the liquid and cooking duration accordingly, as brown rice typically takes about 30-40 minutes to cook. This may alter the texture of the casserole slightly, but it will add more fiber and nutrients.
What can I add to make it more nutritious?
To boost the nutritional value of the casserole, consider adding frozen mixed vegetables like peas and carrots or chopped spinach. You can stir these in with the rice for added vitamins and minerals. Another option is to top the casserole with a layer of shredded cheese before microwaving for extra flavor and calcium.
Is this recipe suitable for meal prep?
Yes, this Meat And Rice Casserole is perfect for meal prep! You can make a large batch and portion it into individual servings. This makes it easy to grab for lunch or dinner throughout the week. Just remember to store them in airtight containers and reheat as needed for a quick, satisfying meal.
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).