Beef broccoli casserole

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    Jul 25, 2010 11:03 PM GMT
    Ive always kinda went through the fridge, and made things up based on what i have, like tonight's meal that's in the oven. Here's the recipe. The one thing i dont like about it, and I was kicking my ass at the store for is i used condensed cheddar cheese soup in it, but I'm not sure what I could substitute for it....


    2 1/2 Cups Cooked rice
    1 Crown Broccoli Chopped and separated
    1 Medium onion finely chopped
    1 Stick Celery Chopped
    1/2 pound stir fry beef slightly browned
    1 can Campbell's condensed cheddar cheese soup
    1/2 cup skim milk
    1/2 cup water

    Cook your rice, brown your beef slightly, chop your veggies, mix these all in with your soup mix, and toss it in a casserole dish, cover and bake 30 mins on 350 F.


    The other thing I don't like is salt, which I try and avoid whenever possible. Let me know what you think, and maybe substitutions to make it healthier?


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    Jul 26, 2010 12:47 AM GMT
    Sounds tasty, and not all THAT bad nutrition wise.

    I would use whole grain brown rice (maybe that's what you meant anyway), and Campbell's does make a low sodium cream of mushroom soup with 60 grams sodium as opposed to 790 in their 98% Fat Free Broccoli Cheese Soup.

    It wouldn't have the cheese taste, but would probably still be good. I guess you could sprinkle some grated parmesan cheese on top for the flavor - if you read the label you'll see it's actually pretty low in calories.
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    Jul 26, 2010 1:44 AM GMT
    you could possibly use some fat-free sour cream instead of the soup (idk what trade offs you would be making nutrition wise, but it would give a similar texture..) and if you would still like the cheesy taste then you could top the casserole with some shredded cheese of choice. Maybe add cauliflower to bump up the veggies? But this sounds tasty
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    Jul 26, 2010 1:56 AM GMT
    It sounds like something my mom would have crumbled a bag of potato chips over for a crunchy crust.
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    Jul 26, 2010 2:02 AM GMT
    Substitute quinoa for rice and you have something worth eating.

    (nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods)
  • LJay

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    Jul 26, 2010 2:45 AM GMT
    You could probably work away a fixing it so that it would be low fat and low salt and not very tasty, but give a little and you'll like dinner more.

    Shop around for the lowest fat and salt cheese soup you can find, then sprinkle just a little bit of good cheddar on for flavor.

    Brown the beef in a nonstick pan to keep down the fat.

    Brown rice or quinoa would be good, but the brown rice sounds good to me. Bulgur, maybe.

    Then I would add some garlic, but I do that to almost everything anyway.

    Have it with a pile of mixed greens for salad.
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    Jul 26, 2010 2:47 AM GMT
    Alpha13 saidSubstitute quinoa for rice and you have something worth eating.

    (nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods)


    Quinoa.. pronounced KIN WA....
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    Jul 26, 2010 6:53 AM GMT
    a salad to side with this dish sounds awesome, very nice way to balance out what seems like a heavier dish with something light.

    Or maybe consider dropping the celery, switching in some wheat penne (instead of rice) with fresh garlic and tomato sauce and then making this a bake dish... could be good, but to be honest I'm not the best cook to take advice from, I just love doing what comes to mind spur of the moment while I'm in the kitchen icon_smile.gif

    and quinoa sounds awesome... I've never used it yet but I'm definitely going to look for it and try to use it the next chance I have....
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    Jul 26, 2010 7:01 AM GMT
    That sounds really good, have you tried making your own cheese soup? Alton Brown has a pretty good one, i've made it before on rainy days icon_smile.gif

    http://www.foodnetwork.com/recipes/alton-brown/cheese-soup-recipe/index.html