High Protein Savory Beef and Rice
Elevate your weeknight dinner with this High Protein Savory Beef and Rice recipe! Packed with lean ground beef, hearty brown rice, and nutrient-rich vegetables like carrots, bell peppers, and peas, this dish is as nourishing as it is satisfying. A savory blend of soy sauce, Worcestershire sauce, and beef broth infuses every bite with bold, umami flavors, while freshly minced garlic and diced onion provide aromatic depth. Ready in under 45 minutes and perfect for meal prep, this protein-rich, one-pan recipe is easy to whip up and versatile enough to serve as a filling main or a tasty side. Garnish with vibrant green onions for a pop of freshness, and enjoy a balanced, wholesome meal the whole family will love!
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Recipe Information
Ingredients
- 1 pound lean ground beef
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 minced garlic cloves
- 1 diced bell pepper
- 3 tablespoons soy sauce
- 1 tablespoon Worcestershire sauce
- 2 cups cooked brown rice
- 1 cup beef broth
- 1 cup frozen peas
- 1 large, diced carrot
- 0.5 teaspoon ground black pepper
- 2 chopped green onions
Instructions
Heat olive oil in a large skillet over medium-high heat.
Add the diced onion and garlic, sauté for about 2-3 minutes until the onion becomes translucent and fragrant.
Add the lean ground beef to the skillet, using a wooden spoon to break the meat into small pieces. Cook until browned through, about 6-7 minutes.
Stir in the diced bell pepper and carrot, cook for an additional 5 minutes until the vegetables start softening.
Pour in the soy sauce and Worcestershire sauce, stirring well to coat the beef and vegetables evenly.
Add the cooked brown rice and mix thoroughly to combine all ingredients.
Pour in the beef broth and bring the mixture to a gentle simmer. Allow it to cook for 5 minutes, stirring occasionally.
Stir in the frozen peas and ground black pepper, continuing to cook for another 5 minutes until the peas are heated through and the liquid has mostly evaporated.
Taste for seasoning, adjusting with additional soy sauce or pepper if needed.
Garnish with chopped green onions and serve hot.
Nutrition Facts
Calories |
1746 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.2 g | 85% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 281 mg | 94% | |
| Sodium | 3986 mg | 173% | |
| Total Carbohydrate | 161.1 g | 59% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 25.2 g | ||
| Protein | 124.5 g | 249% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 1930 mg | 41% | |
*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.
