Here’s a comfort-food classic with the full nutrition breakdown you asked for.
🧀 Cheesy Ground Beef and Rice Casserole
Hearty, creamy, and ultra-satisfying — perfect for family dinners or meal prep.
🍽️ Serving Size
- 1 serving = 1/6 of the casserole
- Nutrition values are estimates and vary by brands used
🧾 Ingredients
- 1 lb (450 g) ground beef (80/20)
- 1 cup uncooked white rice
- 2 cups beef broth
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 can (10.5 oz) cream of mushroom soup
- 1 cup milk
- 1½ cups shredded cheddar cheese
- 1 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp paprika
🔥 Calories & Macros (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 510 kcal |
| Protein | 27 g |
| Carbohydrates | 38 g |
| └ Sugars | 6 g |
| Fat | 28 g |
| └ Saturated Fat | 12 g |
| Fiber | 2 g |
📊 Full Nutritional Table (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 510 kcal | — |
| Total Fat | 28 g | 36% |
| Saturated Fat | 12 g | 60% |
| Cholesterol | 95 mg | 32% |
| Sodium | 820 mg | 36% |
| Total Carbohydrates | 38 g | 14% |
| Dietary Fiber | 2 g | 7% |
| Total Sugars | 6 g | — |
| Protein | 27 g | 54% |
| Calcium | 260 mg | 20% |
| Iron | 3.5 mg | 20% |
| Potassium | 420 mg | 9% |
*Percent Daily Values based on a 2,000-calorie diet.
💡 Nutrition Notes
- High protein from beef & cheese
- Carb-heavy due to rice — great for energy
- Sodium can be reduced with low-sodium soup & broth
🔁 Want to Customize It?
I can:
- Make it lighter / lower-calorie
- Turn it high-protein or keto
- Swap beef for turkey or chicken
- Adjust nutrition for your exact ingredients
- Provide meal-prep macros per container
Just tell me what you want next 😋