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Dump-and-Bake Stuffed Bell Peppers Casserole
Skip the tedious prep work and throw all of the raw ingredients into one dish! This Dump-and-Bake Stuffed Bell Peppers Casserole is a deconstructed version of the classic dinnertime favorite -- in about 10 minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr 5 mins
Servings: 4 servings
Calories: 2606 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- ½ lb. extra-lean ground beef, ground turkey breast, or ground chicken breast (at least 93% lean)
- ½ cup uncooked long grain white rice
- ½ cup frozen diced onion (or about ½ of a small onion, diced)
- 1 medium sweet bell pepper (any color), diced
- 1 can (14.5 ounces) diced tomatoes, drained
- 2 cups beef broth
- 8 ounces tomato sauce
- 2 teaspoons minced garlic
- 1 tablespoon soy sauce
- 1 teaspoon Italian seasoning
- ¼ teaspoon salt
- 1/8 teaspoon pepper
- ½ cup grated cheddar cheese
Instructions
- Preheat oven to 375 degrees F. Spray an 8- or 9-inch square baking dish with cooking spray.
- In the bottom of the prepared dish, arrange uncooked beef, uncooked rice, onion, bell pepper, and diced tomatoes. Break up the meat into small pieces with your fingers as you spread it around so that it cooks evenly throughout. Use your hands to gently combine everything.
- In a separate large bowl, whisk together beef broth, tomato sauce, garlic, soy sauce, Italian seasoning, salt and pepper. Pour over the beef mixture.
- Cover tightly with foil and bake for 35 minutes.
- Remove foil, stir everything, and cover with foil again. Return dish (covered) to the oven for an additional 15 minutes, or until meat, rice and vegetables are fully cooked and tender. If using a glass or ceramic baking dish, you may need to increase the baking time.
- Remove foil. Sprinkle top of casserole with shredded cheese. Place in the oven uncovered for about 3-5 more minutes, or just until the cheese melts.
Cup of Yum
Notes
- Cooking Just for Two? Cut the ingredients in half and bake the casserole in a small 1-quart baking dish. The cooking time should remain the same, or may need to be shortened by about 5 minutes.
Nutrition Information
Serving
1/4 of the casserole
Calories
260.6kcal
(13%)
Carbohydrates
31.8g
(11%)
Protein
22.5g
(45%)
Fat
5.7g
(9%)
Saturated Fat
3.3g
(17%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
1.4g
Cholesterol
42.4mg
(14%)
Sodium
1064.5mg
(44%)
Potassium
304.7mg
(9%)
Fiber
3.2g
(13%)
Sugar
6.1g
(12%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 2606
% Daily Value*
| Serving | 1/4 of the casserole | |
| Calories | 260.6kcal | 13% |
| Carbohydrates | 31.8g | 11% |
| Protein | 22.5g | 45% |
| Fat | 5.7g | 9% |
| Saturated Fat | 3.3g | 17% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 1.4g | 7% |
| Cholesterol | 42.4mg | 14% |
| Sodium | 1064.5mg | 44% |
| Potassium | 304.7mg | 6% |
| Fiber | 3.2g | 13% |
| Sugar | 6.1g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.