Cheesy Ground Beef & Broccoli Casserole

Active Time:

30 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free Egg-Free

Jump to Nutrition Facts

Nutrition Notes

Is there a benefit of using 90% ground beef?

The 90% means that the ground beef is 90% meat and 10% fat. Compare that to 80% ground beef, which is 80% meat and 20% fat. This means that you get less saturated fat by using the leaner ground beef. As an added bonus, your casserole won't be swimming in grease like it might be if you were to use a higher fat ground beef.

Is cheese healthy?

Besides giving you calcium and other nutrients, like protein, phosphorous and vitamin B12, cheese also has some impressive health benefits. For example, some cheese, including Cheddar, has probiotics, which provide beneficial gut bacteria. And a healthy gut has numerous benefits for your overall health, including reducing chronic disease risk and inflammation, as well as keeping your brain healthy. These probiotics have also been shown to help improve oral health, decreasing the risk of gum disease, tooth decay and mouth sores. And while cheese does contain saturated fat, there are different types of saturated fat. The type found in cheese has been shown to potentially decrease the risk of heart disease.

Tips from the Test Kitchen

Can I substitute frozen broccoli for fresh broccoli in this casserole?

Yes, you can. To use frozen broccoli, thaw it completely and drain well to prevent the casserole from being too watery. Frozen broccoli is blanched before it's frozen, which means it's already partially cooked, so you only need to cook it for 1 to 2 minutes in Step 1 before adding the rest of the ingredients.

Can I use dried sage instead of fresh sage?

Absolutely! If you don't have fresh sage, you can substitute it with 1 teaspoon of dried sage.

My oven doesn't have a broiler. Can I bake the casserole instead?

Yes, preheat your oven to 450°F. In Step 4, bake the casserole until the breadcrumbs are golden brown, 10 to 12 minutes.

What to serve with Cheesy Ground Beef & Broccoli Casserole

This family-friendly casserole pairs well with Garlic Mashed Red Potatoes, Wild Rice Pilaf or Herbed Lemon Orzo. For an easy dinner, serve with baked potatoes or baked sweet potatoes and a simple green salad to complete the meal.

Additional reporting by Jan Valdez and Carrie Myers

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Ingredients

1 pound 90%-lean ground beef
1 small yellow onion, finely chopped
4 cups chopped broccoli
3 tablespoons all-purpose flour
1 tablespoon chopped fresh sage
2 cloves garlic, finely chopped
1 ½ cups nonfat milk
4 ounces 1/3-less-fat cream cheese
1 cup shredded Cheddar cheese
½ teaspoon salt
¼ teaspoon ground pepper
⅔ cup panko breadcrumbs, preferably whole-wheat
1 tablespoon extra-virgin olive oil
½ teaspoon paprika

Directions

Position rack in upper third of oven; preheat broiler. Cook ground beef and onion in a large broiler-safe skillet over medium heat, breaking the beef into bite-size pieces with a wooden spoon, until the beef is no longer pink, about 10 minutes. Add broccoli; cook, stirring occasionally, until the broccoli is tender-crisp, about 3 minutes. Add flour, sage and garlic; cook, stirring constantly, until the beef and vegetables are well coated in the flour mixture, about 1 minute.

Christine Ma
Add milk and bring to a simmer over medium-high heat. Cook, stirring occasionally, until thickened, 1 to 2 minutes. Stir in cream cheese and Cheddar until melted, about 1 minute. Remove from heat and stir in salt and pepper.

Christine Ma
Mix breadcrumbs, oil and paprika in a small bowl. Sprinkle evenly over the mixture in the skillet.

Christine Ma
Broil the casserole until the breadcrumbs are golden brown and the edges are bubbling, 1 to 3 minutes.

Christine Ma

Equipment

Large broiler-safe skillet

Originally appeared: EatingWell.com, July 2022

Nutrition Facts (per serving)

528	Calories
30g	Fat
25g	Carbs
38g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/3 cups
Calories 528
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 3g	11%
Total Sugars 9g
Protein 38g	76%
Total Fat 30g	38%
Saturated Fat 14g	70%
Cholesterol 122mg	41%
Vitamin A 1979IU	40%
Vitamin C 55mg	61%
Vitamin D 53IU	13%
Vitamin E 1mg	9%
Folate 80mcg	20%
Vitamin K 2mcg	2%
Sodium 746mg	32%
Calcium 407mg	31%
Iron 4mg	22%
Magnesium 62mg	15%
Potassium 790mg	17%
Zinc 7mg	64%
Vitamin B12 3mcg	125%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.