On the lookout for a fast and simple dinner? Do this Smoky Beef and Potato Skillet! It’s a easy, one-pan meal that’s wholesome and scrumptious and covers your entire 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 wonderful 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). The sort of starch shouldn’t be damaged down and totally 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).

Should you’re a vegetarian, or just need to incorporate extra plant-based selection into your eating regimen, tempeh is a flexible meals historically produced 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 substances collectively on this fast and simple one pan meal is the proper solution to gas your lively way of life! Get pleasure from!


One-pan Smoky Beef and Golden Potatoes

Yield: 2 servings

You will have: Reducing board and knife, measuring spoons and cups, massive skillet, tongs, massive kitchen spoon

KeyT=Tablespoon; tsp=teaspoon

Components:

  • 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 selection, 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:

  1. In a big skillet, warmth olive oil over medium excessive warmth. Add the meat (or tempeh) and brown over medium warmth.
  2. As soon as totally cooked, (about 10 minutes) pressure off extra grease if any, and add the onion and garlic, and prepare dinner till aromatic.
  3. Stir in diced potatoes and prepare dinner over medium warmth for 4-5 minutes.
  4. Add the tomatoes, sea salt, black pepper, and smoked paprika. Simmer and prepare dinner till many of the moisture has evaporated from the tomatoes.
  5. Add the leafy greens and prepare dinner for an extra 5-10 minutes till potatoes are softened.
  6. Divide into equal parts and high with parsley.

Vitamin Details

Serving Measurement: 1 portion

Servings per Recipe: 2

Energy per Serving: 429

Protein: 38 grams

Carbohydrates: 22 grams

Fats: 22 grams

I hope you take pleasure in this recipe! Let me know within the feedback under in case you make it and the way it seems.


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  • 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 selection of Omnivore or Vegetarian menu) that embrace all of the vitamins you want to gas your lively way of life.
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References:

  1. 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. Net.
  2. 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. Net.
  3. 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. Net.
  4. Daley, Cynthia A et al. “A assessment of fatty acid profiles and antioxidant content material in grass-fed and grain-fed beef.” Vitamin journal vol. 9 10. 10 Mar. 2010, doi:10.1186/1475-2891-9-10. Net.
  5. Chatterjee, Cynthia et al. “Soybean Bioactive Peptides and Their Practical Properties.” Vitamins vol. 10,9 1211. 1 Sep. 2018, doi:10.3390/nu10091211. Net.
  6. Subali, Dionysius et al. “Soy-Based mostly Tempeh Wealthy in Paraprobiotics Properties as Practical Sports activities Meals: Extra Than a Protein Supply.” Vitamins vol. 15,11 2599. 1 Jun. 2023, doi:10.3390/nu15112599. Net.

The submit One-Pan Smoky Beef and Golden Potatoes appeared first on The Betty Rocker.

Damian

By Damian

Hi Damian, a talented website author who embraces her work with genuine enthusiasm. With an unwavering commitment to excellence, she combines her creative talent and technical expertise, creating sites that stand out for both style and substance.

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