Low Fat Savory Ground Beef and Rice
Perfect for busy weeknights, this Low Fat Savory Ground Beef and Rice recipe combines wholesome ingredients with bold flavors for a satisfying yet healthy meal. Lean ground beef (95% lean) pairs perfectly with hearty brown rice, while a melody of colorful vegetables—carrots, red bell peppers, and onions—add both nutrition and vibrancy. Flavored with reduced-sodium soy sauce, garlic, oregano, and thyme, this dish is simmered to perfection in low-sodium beef broth for a rich and savory taste. Ready in just 50 minutes, it's a one-pan delight that’s easy to prepare and packed with nutrients, making it ideal for meal prep. Garnish with fresh parsley for a bright finish and serve hot for a comforting, guilt-free dinner option that’s perfect for health-conscious families.
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Recipe Information
Ingredients
- 500 g low-fat ground beef (95% lean)
- 200 g brown rice
- 500 ml low-sodium beef broth
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 medium carrot, finely diced
- 1 medium red bell pepper, chopped
- 1 tablespoon olive oil
- 2 tablespoons soy sauce, reduced-sodium
- 0.5 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the brown rice under cold water. In a medium saucepan, combine the rice and 250 ml of the low-sodium beef broth. Bring the mixture to a boil over high heat, then reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender and the broth is absorbed.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, sauté for 2-3 minutes until they are fragrant and the onion is translucent.
Add the low-fat ground beef to the skillet, breaking it up with a spoon as it cooks. Cook for about 5-7 minutes, or until it is browned and cooked through.
Stir in the diced carrot and chopped red bell pepper. Cook for another 5 minutes or until the vegetables are tender.
Pour the remaining 250 ml of low-sodium beef broth, reduced-sodium soy sauce, ground black pepper, dried oregano, and dried thyme into the skillet. Stir well to combine and let the mixture simmer for about 10 minutes, allowing the flavors to meld together.
Once the rice is ready, fluff it with a fork and add it to the skillet with the beef and vegetable mixture. Stir thoroughly to combine, ensuring the rice is evenly mixed with the savory beef.
Remove from heat, sprinkle the fresh chopped parsley over the mixture, and give it a final stir.
Serve the savory ground beef and rice hot, garnished with additional parsley if desired. Enjoy your healthy and flavorful meal!
Nutrition Facts
Calories |
1214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.8 g | 55% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 1734 mg | 75% | |
| Total Carbohydrate | 78.6 g | 29% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 14.2 g | ||
| Protein | 120.5 g | 241% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 204 mg | 16% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 2749 mg | 58% | |
*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.
