Wild Rice and Beef Casserole

Gluten Free
Health score
13%
Wild Rice and Beef Casserole
55 min.
4
492kcal

Suggestions


Are you looking for a hearty and satisfying dish that the whole family will love? Look no further than this Wild Rice and Beef Casserole! This gluten-free recipe combines the rich flavors of lean ground beef with the nutty texture of wild rice, creating a delightful meal that is perfect for any occasion. Whether you're serving it as a main course for lunch or as a side dish for dinner, this casserole is sure to impress.

With just a handful of ingredients, including a creamy tomato soup base and a sprinkle of melted Cheddar cheese, this dish is not only easy to prepare but also packed with flavor. In just 55 minutes, you can have a delicious, comforting meal ready to serve, making it an ideal choice for busy weeknights or casual gatherings with friends.

The combination of protein, healthy fats, and carbohydrates makes this casserole a well-rounded option that will keep you satisfied. Plus, with its appealing presentation and mouthwatering aroma, it’s bound to become a favorite in your household. So, roll up your sleeves and get ready to enjoy a delightful culinary experience with this Wild Rice and Beef Casserole!

Ingredients

  • lb ground beef 80% lean (at least )
  • 6.2 oz cooking spoons of blended tatashe-pepper mix long-grain wild
  • 10.8 oz all natural tomato soup canned
  • 0.3 cup milk 
  • 0.3 teaspoon pepper 
  • oz cheddar cheese shredded

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 350°F. Spray 2-quart casserole with cooking spray.
  2. In 10-inch skillet, cook beef over medium heat 8 to 10 minutes, stirring occasionally, until brown; drain.
  3. Meanwhile, make rice mix as directed on package—except omit butter. Stir rice mixture, soup, milk and pepper into beef. Spoon into casserole.
  4. Cover and bake 30 minutes.
  5. Sprinkle with cheese.
  6. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is hot.

Nutrition Facts

Calories492kcal
Protein23.66%
Fat60.93%
Carbs15.41%

Properties

Glycemic Index
44.63
Glycemic Load
6.27
Inflammation Score
-9
Nutrition Score
20.305652317793%

Flavonoids

Quercetin
0.11mg

Nutrients percent of daily need

Calories:491.57kcal
24.58%
Fat:33.37g
51.35%
Saturated Fat:14.56g
91%
Carbohydrates:18.99g
6.33%
Net Carbohydrates:16.37g
5.95%
Sugar:7.1g
7.89%
Cholesterol:110.69mg
36.9%
Sodium:575.09mg
25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.16g
58.33%
Vitamin A:2839.48IU
56.79%
Vitamin B12:2.81µg
46.83%
Zinc:6.18mg
41.2%
Selenium:27.79µg
39.7%
Phosphorus:374.15mg
37.42%
Vitamin B3:6.03mg
30.15%
Calcium:261.04mg
26.1%
Vitamin B6:0.5mg
25.16%
Potassium:873.88mg
24.97%
Vitamin B2:0.36mg
21.35%
Vitamin C:14.4mg
17.45%
Iron:3.12mg
17.36%
Magnesium:50.19mg
12.55%
Manganese:0.24mg
12.15%
Fiber:2.63g
10.51%
Vitamin B1:0.15mg
10.08%
Vitamin B5:0.82mg
8.17%
Copper:0.16mg
7.97%
Folate:26.66µg
6.66%
Vitamin E:0.95mg
6.3%
Vitamin K:5.41µg
5.15%
Vitamin D:0.45µg
3.01%