Heart-Healthy Savory Ground Beef with Rice
Elevate your meals with this Heart-Healthy Savory Ground Beef with Rice recipe, a wholesome blend of lean ground beef, nutty brown rice, and vibrant vegetables. This dish is expertly seasoned with aromatic dried herbs like thyme and oregano, alongside a splash of low-sodium soy sauce for a savory depth of flavor. Perfectly balanced, this recipe utilizes olive oil and fresh parsley for a nutritious finish that will satisfy without compromise. Ready in under an hour with minimal prep, it’s ideal for busy weeknights or meal prep. Plus, it’s low in sodium and packed with fiber and protein, making it a guilt-free comfort food option for the health-conscious. Serve warm, garnished with parsley, for a hearty and flavorful dish your family will love!
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Recipe Information
Ingredients
- 1 pound lean ground beef (90% lean)
- 1 cup brown rice
- 1 tablespoon olive oil
- 1 medium onion
- 1 medium bell pepper (red or green)
- 2 cloves garlic cloves
- 2 cups low-sodium beef broth
- 2 tablespoons low-sodium soy sauce
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried oregano
- 2 tablespoons fresh parsley (chopped)
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.
In a medium saucepan, combine the rinsed brown rice and 2 cups of the low-sodium beef broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 35 minutes or until the rice is tender and the liquid is absorbed.
Meanwhile, prepare the vegetables: dice the onion and bell pepper, and mince the garlic cloves.
In a large non-stick skillet, heat the olive oil over medium heat. Add the chopped onions and cook for about 2-3 minutes until they begin to soften.
Add the diced bell pepper and minced garlic to the skillet, cooking for an additional 2-3 minutes until the vegetables are tender.
Add the lean ground beef to the skillet. Cook, breaking up the meat with a wooden spoon, until it is evenly browned and fully cooked, about 6-8 minutes. Drain any excess fat if necessary.
Stir in the low-sodium soy sauce, black pepper, dried thyme, and dried oregano; mix well to combine the flavors.
Once the brown rice is cooked, gently fold it into the beef and vegetable mixture.
Garnish with chopped fresh parsley before serving, adding a fresh, herbaceous element to the dish.
Serve the savory ground beef and rice warm, in bowls or on plates, enjoying the nourishing and heart-healthy meal.
Nutrition Facts
Calories |
327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.6 g | 20% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 450 mg | 20% | |
| Total Carbohydrate | 18.9 g | 7% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 3.3 g | ||
| Protein | 26.4 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 57 mg | 4% | |
| Iron | 3.3 mg | 19% | |
| Potassium | 600 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
