High Protein Savory Ground Beef and Rice
Packed with robust flavors, this High Protein Savory Ground Beef and Rice recipe is the ultimate weeknight meal for those seeking a hearty, protein-rich dish. Lean ground beef is perfectly seasoned with garlic, onion, and a blend of spices, while tender broccoli florets and vibrant red bell peppers add a pop of color and nutrition. The dish is paired with fluffy brown rice, simmering in a savory mix of soy sauce and beef broth to create a mouthwatering fusion of textures and flavors. Ready in under an hour, this satisfying skillet recipe is ideal for meal prep and serves as a balanced, wholesome option for lunch or dinner. Topped with fresh parsley and green onions, it’s as visually appealing as it is delicious. Perfect for anyone searching for healthy, high-protein beef recipes or easy ground beef and rice meals!
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 250 grams brown rice
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 minced garlic cloves
- 1 large, diced red bell pepper
- 200 grams broccoli florets
- 4 tablespoons soy sauce
- 240 ml beef broth
- 1 teaspoon black pepper
- 0.5 teaspoon salt
- 1 teaspoon ground cumin
- 2 tablespoons chopped parsley
- 2 stalks, chopped green onions
Instructions
Rinse the brown rice under cold water and set it aside.
In a large pot, bring 500ml of water to a boil. Add the rinsed brown rice and a pinch of salt to the boiling water. Cover the pot, reduce the heat to low, and let it simmer for 30 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, heat half of the olive oil in a large skillet over medium-high heat.
Add the diced onion and minced garlic to the skillet and sauté for about 2-3 minutes, until the onion becomes translucent.
Add the lean ground beef to the skillet, breaking it apart with a spoon, and cook until browned, approximately 5-7 minutes. Drain any excess fat if necessary.
Add the diced red bell pepper and broccoli florets to the skillet, and continue cooking for an additional 5 minutes, until the vegetables are tender.
Stir in soy sauce, beef broth, black pepper, salt, and ground cumin to the skillet. Mix well, then reduce the heat to simmer for another 5 minutes, allowing the flavors to meld.
When the rice is cooked, fluff it with a fork and transfer it to the skillet with the beef mixture. Stir everything together until well combined.
Garnish the dish with chopped parsley and green onions before serving.
Serve hot and enjoy your high protein savory ground beef and rice!
Nutrition Facts
Calories |
1543 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.2 g | 87% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 4820 mg | 210% | |
| Total Carbohydrate | 102.8 g | 37% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 16.9 g | ||
| Protein | 130.4 g | 261% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 274 mg | 21% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 1261 mg | 27% | |
*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.
