[ad_1]
In search of a fast and straightforward dinner? Do this Smoky Beef and Potato Skillet! It’s a easy, one-pan meal that’s wholesome and scrumptious and covers all your dietary bases. I’ve included a Vegetarian choice for you too with tempeh (excessive in protein).
This meal has all of the nutrient constructing blocks your physique wants: beef or tempeh on your supply of protein, potatoes on your carbs, olive oil on your wholesome fat and loads of veggies!
I used potatoes on this recipe as a result of not solely are they scrumptious and very versatile, they’re additionally a superb supply of many nutritional vitamins and minerals.
They’re additionally excessive in antioxidants (particularly utilizing one of many colourful varieties (1) just like the golden potatoes used on this recipe) and might help regulate blood sugar and insulin as a result of they comprise resistant starch (2). Any such starch isn’t damaged down and absolutely absorbed so when it reaches the big gut it turns into a supply of vitamins for the useful micro organism in your intestine (3).
Beef, particularly grass-fed, is an distinctive supply of high-quality protein, iron, important amino acids and important fatty acids (4).
In case you’re a vegetarian, or just wish to incorporate extra plant-based selection into your weight-reduction plan, tempeh is a flexible meals historically constructed from soybeans that comes with many well being advantages (5). It’s excessive in protein, prebiotics, and has been proven to assist contribute to restoration from train (6).
Placing these powerhouse components collectively on this fast and straightforward one pan meal is the proper option to gas your lively way of life! Get pleasure from!
One-pan Smoky Beef and Golden Potatoes
Yield: 2 servings
You will want: Reducing board and knife, measuring spoons and cups, giant skillet, tongs, giant kitchen spoon
Key: T=Tablespoon; tsp=teaspoon 
Elements:
- 3/4 lb floor beef (or 8 oz tempeh, crumbled)
- 1/2 cup yellow onion, sliced thinly
- 2 garlic cloves, minced
- 1 cup gold potatoes, diced
- 1 cup darkish leafy greens of alternative, chopped
- 1/2 cup tomatoes, diced, recent or canned
- 1 tsp olive oil
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 2 tsp smoked paprika
- 1 T parsley, chopped
Instructions:
- In a big skillet, warmth olive oil over medium excessive warmth. Add the meat (or tempeh) and brown over medium warmth.
- As soon as absolutely cooked, (about 10 minutes) pressure off extra grease if any, and add the onion and garlic, and prepare dinner till aromatic.
- Stir in diced potatoes and prepare dinner over medium warmth for 4-5 minutes.
- Add the tomatoes, sea salt, black pepper, and smoked paprika. Simmer and prepare dinner till many of the moisture has evaporated from the tomatoes.
- Add the leafy greens and prepare dinner for an extra 5-10 minutes till potatoes are softened.
- Divide into equal parts and prime with parsley.
Diet Details
I hope you get pleasure from this recipe! Let me know within the feedback under if you happen to make it and the way it seems.
Make your life simpler with a plan for dinner each night time of the week!
My Dinner Plan contains 6 months (that’s 24 weeks value) of menu plans, recipes for omnivores and vegetarians and what I name “good grocery lists” which you create with a click on of a button from contained in the recipes you wish to make!
- You’ll save time on planning what to prepare dinner week after week, and save time spent on the retailer because you’ll know precisely what you want.
- You’ll eat more healthy with balanced and engaging meals (your alternative of Omnivore or Vegetarian menu) that embrace all of the vitamins you might want to gas your lively way of life.
- You’ll lower your expenses on meals prices with menus which have been strategically thought out prematurely with complementary components so you’ll be able to keep away from shopping for further stuff you don’t want – whereas nonetheless having fun with loads of selection and flavorful dishes.
Test it out RIGHT HERE!
- Lee, Sang Hoon et al. “Antioxidant Contents and Antioxidant Actions of White and Coloured Potatoes (Solanum tuberosum L.).” Preventive vitamin and meals science vol. 21,2 (2016): 110-6. doi:10.3746/pnf.2016.21.2.110. Internet. https://pubmed.ncbi.nlm.nih.gov/27390727/
- Bindels, Laure B et al. “Resistant starch can enhance insulin sensitivity independently of the intestine microbiota.” Microbiome vol. 5,1 12. 7 Feb. 2017, doi:10.1186/s40168-017-0230-5. Internet. https://pubmed.ncbi.nlm.nih.gov/28166818/
- Venkataraman, A et al. “Variable responses of human microbiomes to dietary supplementation with resistant starch.” Microbiome vol. 4,1 33. 29 Jun. 2016, doi:10.1186/s40168-016-0178-x. Internet. https://pubmed.ncbi.nlm.nih.gov/27357127/
- Daley, Cynthia A et al. “A assessment of fatty acid profiles and antioxidant content material in grass-fed and grain-fed beef.” Diet journal vol. 9 10. 10 Mar. 2010, doi:10.1186/1475-2891-9-10. Internet. https://pubmed.ncbi.nlm.nih.gov/20219103/
- Chatterjee, Cynthia et al. “Soybean Bioactive Peptides and Their Purposeful Properties.” Vitamins vol. 10,9 1211. 1 Sep. 2018, doi:10.3390/nu10091211. Internet. https://pubmed.ncbi.nlm.nih.gov/30200502/
- Subali, Dionysius et al. “Soy-Based mostly Tempeh Wealthy in Paraprobiotics Properties as Purposeful Sports activities Meals: Extra Than a Protein Supply.” Vitamins vol. 15,11 2599. 1 Jun. 2023, doi:10.3390/nu15112599. Internet. https://pubmed.ncbi.nlm.nih.gov/37299562/
The put up One-Pan Smoky Beef and Golden Potatoes appeared first on The Betty Rocker.
[ad_2]
Supply hyperlink
