Beef-Broccoli Bake

Beef-Broccoli Bake Recipe - A Cheesy and Flavorful Dish from the USA

Region / culture: USA | Preparation time: 20 minutes | Cooking time: 30 minutes | Servings: 4-6

Introduction

The Beef-Broccoli Bake is a hearty, comforting dish that combines the rich flavors of beef and broccoli with the creamy, melted goodness of cheese, all baked to perfection. This recipe is perfect for those looking for a satisfying meal that is both easy to prepare and delicious. It's a versatile dish that can be served as a main course or as a side dish, making it a great addition to any meal.

History

The Beef-Broccoli Bake is a modern take on traditional casseroles that have been a staple in many cultures for centuries. Casseroles, in general, originated as a way to use up leftovers and make a filling meal with whatever ingredients were on hand. Over time, they have evolved into more sophisticated dishes, with specific recipes being developed for their delicious taste and convenience. The Beef-Broccoli Bake combines elements of traditional casserole cooking with a focus on flavor and nutrition.

Ingredients

1 lb (454 g) of lean ground beef
0.5 cup of chopped or minced onion (red, white, or yellow only)
1 8 oz (227 g) can of tomato sauce
0.5 cup of beef broth
1 cup of grated cheese (monterey jack, colby, colby-Jack, cheddar, swiss, American, provolone, or emmental), divided
1 10 oz (283 g) package of frozen chopped broccoli
2 cups of cooked white rice
1 tsp of worcestershire sauce
0.5 tsp of crushed thyme leaves

How to prepare

Saute the beef and onion in a large skillet until the beef is no longer pink.
Mix it up with tomato sauce, beef broth, 0.5 cup of cheese, broccoli, rice, Worcestershire sauce, and thyme.
Turn the mixture into a buttered shallow 2 qt (1.89 liter) casserole dish.
Bake it at 350° F for 25 minutes or until it is thoroughly heated.
Sprinkle the remaining 0.5 cup of cheese on top and bake for an additional 5 minutes. Serve it hot and plain or with other main dishes, but cut it into squares from the hot casserole using a kitchen knife.

Variations

For a low-carb version, substitute cauliflower rice for the white rice.
Add mushrooms or bell peppers for extra vegetables.
Use ground turkey instead of beef for a leaner option.
Swap Emmental cheese for cheddar or mozzarella for a different flavor profile.

Cooking Tips & Tricks

To ensure the best results for your Beef-Broccoli Bake, consider the following tips and tricks:

- Use lean ground beef to reduce the amount of fat in the dish.

- Sauté the onions until they are translucent before adding the beef to bring out their sweetness.

- Thaw the frozen broccoli before adding it to the mix to prevent excess water from making the dish soggy.

- Grate the cheese yourself for a fresher taste and better melting properties.

- For a crispy top, broil the casserole for the last few minutes of cooking.

Serving Suggestions

This dish is best served hot, straight from the oven. It can be enjoyed on its own or paired with a simple side salad for a complete meal. For a lighter version, serve smaller portions alongside a larger portion of vegetables.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which allows the flavors to meld together beautifully and the cheese to melt and brown. Sautéing the beef and onions before baking enhances their flavor and texture.

Ingredient Substitutions

Brown rice or quinoa can be used in place of white rice for added fiber.

- Fresh broccoli can be used instead of frozen; just blanch it before adding to the mix.

- Tomato paste and water can substitute for tomato sauce if needed.

Make Ahead Tips

Assemble the casserole up to a day in advance and store it in the refrigerator. When ready to eat, bake it according to the recipe instructions, adding a few extra minutes to the cooking time if it's cold from the fridge.

Presentation Ideas

Serve the Beef-Broccoli Bake in the casserole dish for a rustic look, or scoop servings onto plates and garnish with fresh parsley for a more refined presentation.

Pairing Recommendations

A light, crisp white wine or a fruity red wine pairs well with the rich flavors of the Beef-Broccoli Bake. For non-alcoholic options, consider a sparkling water with lemon or a cold glass of milk.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until heated through. If using the oven, cover the dish with foil to prevent drying out.

Nutrition Information

Calories per serving

A serving of Beef-Broccoli Bake contains approximately 350 calories. This makes it a moderately calorie-dense dish, suitable for a main meal, especially when paired with a light side dish.

Carbohydrates

This Beef-Broccoli Bake contains approximately 30 grams of carbohydrates per serving. The primary sources of carbohydrates in this dish are the white rice and the tomato sauce. Carbohydrates are essential for energy, so this dish can be a good source of fuel for your body.

Fats

Each serving of Beef-Broccoli Bake contains about 15 grams of fat, with a significant portion coming from the lean ground beef and the cheese. Using lean ground beef and a moderate amount of cheese helps keep the fat content in check while still delivering a rich and satisfying flavor.

Proteins

The Beef-Broccoli Bake is a protein-rich dish, providing approximately 25 grams of protein per serving. The lean ground beef and cheese are excellent sources of high-quality protein, which is essential for muscle repair and growth.

Vitamins and minerals

This dish is a good source of several vitamins and minerals, particularly Vitamin C from the broccoli, calcium from the cheese, and iron from the beef. These nutrients play vital roles in maintaining healthy bodily functions.

Alergens

The primary allergens in this dish are dairy (from the cheese) and gluten (if the beef broth or Worcestershire sauce used contains gluten). Individuals with allergies to these ingredients should modify the recipe accordingly or avoid it.

Summary

Overall, the Beef-Broccoli Bake is a balanced dish that provides a good mix of proteins, fats, and carbohydrates, along with essential vitamins and minerals. It's a hearty meal that can fit into a balanced diet with moderation.

Summary

The Beef-Broccoli Bake is a versatile, nutritious, and delicious dish that is perfect for any occasion. With its rich flavors, high protein content, and comforting nature, it's sure to become a favorite in your recipe collection. Whether you're cooking for a weeknight dinner or a special gathering, this dish is sure to impress.

How did I get this recipe?

I remember the sense of anticipation I felt when I first discovered this recipe for Beef-Broccoli Bake. It was a chilly autumn day, and I was browsing through an old cookbook that belonged to my dear friend Margaret. As I turned the pages, I stumbled upon a worn, stained recipe card tucked between the pages. The title caught my eye immediately - Beef-Broccoli Bake.

I knew I had to try it. Margaret had always been a fantastic cook, and I trusted her taste implicitly. The ingredients were simple enough - beef, broccoli, cheese, and a few pantry staples. But I could tell from the detailed instructions that this dish was something special.

I decided to make the Beef-Broccoli Bake for dinner that night. As I gathered the ingredients and preheated the oven, I couldn't help but feel a twinge of excitement. There was something about trying a new recipe that always filled me with joy.

The aroma of the beef cooking in the skillet filled the kitchen, and I added in the tender broccoli florets, watching them turn a vibrant shade of green. The cheese melted into a gooey, golden topping as the dish baked in the oven. When I finally pulled it out and took a bite, I knew I had found a new favorite.

I couldn't wait to share the recipe with my family and friends. The next time Margaret came over for tea, I excitedly told her about my discovery. She laughed and said that the Beef-Broccoli Bake had been a staple in her family for generations.

Margaret explained how her own grandmother had learned the recipe from a neighbor who had lived in the small town where they grew up. The neighbor, Mrs. Jenkins, had been known for her delicious home-cooked meals, and the Beef-Broccoli Bake was one of her most beloved creations.

I was thrilled to learn the history behind the recipe. It made me feel connected to the generations of women who had come before me, passing down their culinary knowledge through the simple act of sharing a recipe.

From that day on, the Beef-Broccoli Bake became a regular dish in my rotation. I made it for family gatherings, potlucks, and even just for a cozy night in with my husband. Each time I served it, I thought of Mrs. Jenkins and Margaret, and the bond that food had created between us.

Over the years, I have made some tweaks to the original recipe, adding in extra spices or swapping out different cheeses. But the heart of the dish remains the same - tender beef, fresh broccoli, and gooey cheese, all baked together in perfect harmony.

I have shared the recipe with countless friends and family members, passing on the tradition that Margaret started all those years ago. And each time someone tells me that the Beef-Broccoli Bake has become a favorite in their household, my heart swells with pride.

Food has a way of bringing people together, of creating memories and traditions that last a lifetime. And I am grateful to have stumbled upon that stained recipe card in Margaret's cookbook all those years ago, leading me to discover the joy of the Beef-Broccoli Bake. It is a dish that will always hold a special place in my heart, a reminder of the power of sharing a simple meal with the ones we love.