Thursday, September 4, 2014

Guilt Free Broccoli, Beef and Cheese Casserole

Here's my first guilt free recipe that I am posting early!  I plan to share a guilt free recipe each week with you, preferably on Fridays.  Some will be my own, others will be courtesy copies from famous chefs, magazines, cookbooks, friends, family or food networks. I'll always give credit to the source. Either way, you have no reason to feel bad if you prepare them, they are guilt free because they are low in calories and/or low in sodium.  I have no official standards to list for you but to say that, I want to share healthy ideas when I can, so you can modify them more if you would like to lower other areas within the recipe itself that would address your specific diet.  The healthier, the better is what I always say.  Here's a start...and enjoy!  


Courtesy of (Deb Ramsey)
1 box of frozen chopped broccoli
1 8oz bag of reduced fat cheddar cheese
1 tablespoon of extra virgin olive oil
Mrs. Dash’s Original salt-free seasoning mix
1 lb. of 93% less fat ground beef
1 can of fat free Campbell’s celery soup
1 large can of Durkee French onions
1 soup size can of 2% fat free milk
Hot sauce (optional)
1. Preheat oven to 325.  In a large bowl, season ground beef with Mrs. Dash’s seasoning mix.  Next use a large skillet and cook hamburger meat until brown.  Drain fat (should be very little).
2. Next add broccoli to meat and cook until broccoli has blended well into the ground beef. 
3. Add can of fat free celery soup and then measure milk in empty can of soup and pour that into the mixture.  Mix everything well.
4. Add ½ can of the Durkee French onions and ½ bag of the cheddar cheese.  Blend this into the mixture and remove from stove.
5. Next take a casserole dish (2 ½ quart) and grease the entire inside of the dish with the olive oil.  Pour the warm mixture into the dish.  Top with remaining cheese and Durkee French onions.  Cover with glass top or aluminum foil.
6. Place casserole dish in oven and let bake for 45 min to 1 hour.  The very last 8-10 minutes, remove cover or foil and let the top get brown and bubbly.
7. Remove from oven and spoon casserole on to a serving plate.  If desired, sprinkle with hot sauce for added flavor. 
    Serving Suggestion:  Add a tossed salad with oil and vinegar or fat free balsamic dressing to your meal and you have full course dinner that is low in calories and very inexpensive to make!