Easy Chow Mein Casserole

Dairy Free
Health score
21%
Easy Chow Mein Casserole
80 min.
4
616kcal

Suggestions


Are you looking for a delicious and satisfying meal that the whole family will love? Look no further than this Easy Chow Mein Casserole! This delightful dish combines the savory flavors of lean ground beef with a medley of stir-fry vegetables, all enveloped in a rich teriyaki sauce. It's a perfect choice for a busy weeknight dinner or a cozy weekend lunch.

What makes this casserole truly special is its simplicity. With just a handful of ingredients and minimal prep time, you can have a hearty meal ready in about 80 minutes. Plus, it's dairy-free, making it a great option for those with dietary restrictions or anyone looking to enjoy a lighter dish without sacrificing flavor.

The combination of tender rice, flavorful broth, and crunchy chow mein noodles creates a delightful texture that will keep you coming back for seconds. And if you're a fan of cashews, feel free to sprinkle some on top for an extra crunch! This casserole is not only filling but also packed with nutrients, making it a well-rounded choice for any meal.

So gather your ingredients, preheat your oven, and get ready to enjoy a comforting and delicious Easy Chow Mein Casserole that will impress your family and friends alike!

Ingredients

  • 0.5 lb ground beef 80% lean (at least )
  • 0.5 teaspoon highest available proof grain spirit 
  • cup rice long-grain uncooked
  • 1.8 cups beef broth flavored (from 32-oz carton)
  • 0.3 cup teriyaki sauce (from 10-oz bottle)
  • 0.3 cup water 
  • 28 oz savory vegetable rinsed drained canned
  • 0.5 cup chow mein noodles 
  • 0.3 cup cashew pieces 
  • serving teriyaki sauce 

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • glass baking pan

Directions

  1. Heat oven to 375°F. In 10-inch nonstick skillet, crumble beef; sprinkle with garlic pepper. Cook over medium-high heat 5 to 7 minutes, stirring occasionally, until brown; drain.
  2. In ungreased 11x7-inch (2-quart) glass baking dish, mix beef, rice, broth, 1/4 cup teriyaki sauce and the water. Stir in vegetables. Cover baking dish with foil.
  3. Bake 50 to 55 minutes or until rice is tender. Uncover and stir; sprinkle with chow mein noodles and cashews.
  4. Bake uncovered 10 to 15 minutes longer or until noodles and cashews are golden brown.

Nutrition Facts

Calories616kcal
Protein17.76%
Fat24.5%
Carbs57.74%

Properties

Glycemic Index
46.85
Glycemic Load
31.49
Inflammation Score
-10
Nutrition Score
25.533043389735%

Nutrients percent of daily need

Calories:615.83kcal
30.79%
Fat:16.98g
26.13%
Saturated Fat:5.37g
33.58%
Carbohydrates:90.07g
30.02%
Net Carbohydrates:79.62g
28.95%
Sugar:3.65g
4.06%
Cholesterol:40.26mg
13.42%
Sodium:1409.73mg
61.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.71g
55.41%
Vitamin A:10077.24IU
201.54%
Manganese:1.15mg
57.26%
Fiber:10.45g
41.79%
Phosphorus:352.09mg
35.21%
Vitamin B3:6.8mg
34%
Iron:5.34mg
29.69%
Zinc:4.29mg
28.6%
Selenium:18.84µg
26.91%
Magnesium:106.84mg
26.71%
Copper:0.52mg
26.09%
Vitamin B6:0.51mg
25.71%
Vitamin C:20.68mg
25.07%
Vitamin B1:0.34mg
22.75%
Potassium:780.59mg
22.3%
Vitamin B12:1.29µg
21.45%
Vitamin B2:0.32mg
18.61%
Folate:71.38µg
17.84%
Vitamin B5:1.21mg
12.11%
Calcium:87.19mg
8.72%
Vitamin K:3.83µg
3.65%
Vitamin E:0.36mg
2.41%