This is an updated version of a favorite dish of mine when I was a child. The original recipe used cream of mushroom and chicken rice soups to make the sauce, which made it very high in sodium. By thickening low-sodium chicken stock with flour,instead, the sodium content stays down. I also added more vegetables to my version and used brown rice instead of white.
If you need to get this on the table really fast, you have a couple of options. You can skip the baking, just simmer it on the stove until the sauce gets thicker and serve it over the rice and top with some chow mein noodles. Your other option would be to make the casserole ahead of time to the point where you would bake it, refrigerate and bake later.
No matter which option you choose to make this, it is a delicous, comforting casserole. It’s perfect for a weeknight dinner, or great for bringing to a potluck.
- 1 1/2 tbsp olive oil
- 1 lb lean ground beef (I used 93% lean)
- 3 stalks celery, chopped
- 1 small or 1/2 large onion, chopped
- 1 red pepper, chopped
- 4 oz fresh mushrooms, sliced
- salt and pepper
- 2 tbsp flour
- 2 cups chicken stock (I didn’t have any homemade on hand, so I used organic, low-sodium stock)
- 2 tbsp soy sauce
- 2 cups cooked brown rice
- 1 – 1 1/2 cups chowmein noodles
Preheat oven to 325 degrees. Coat a 2.5 quart casserole dish with cooking spray. Heat oil in large skillet over medium high heat. Add ground beef and start breaking up with a spoon. Add celery, onion, bell pepper and mushrooms. Continue breaking up meat and cook until meat is no longer pink and onion are soft. Season with salt and pepper.
Sprinkle flour over pan and stir to combine for about 1 minute. Continue stirring and add soy sauce and chicken stock. Bring mixture to a boil and continue cooking until sauce starts to thicken.
Stir in rice. Pour mixture into prepared dish. Top with chow mein noodles and bake for one hour.
Serve immediately, with more soy sauce for drizzling, if desired.
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