One-Pan Smoky Beef and Golden Potatoes

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Searching for 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 your whole dietary bases. I’ve included a Vegetarian possibility for you too with tempeh (excessive in protein).

This meal has all of the nutrient constructing blocks your physique wants: beef or tempeh to your supply of protein, potatoes to your carbs, olive oil to 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 will help regulate blood sugar and insulin as a result of they comprise resistant starch (2). This sort of starch shouldn’t be damaged down and absolutely absorbed so when it reaches the massive 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).

When you’re a vegetarian, or just wish to incorporate extra plant-based selection into your food plan, 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 components collectively on this fast and straightforward one pan meal is the right method to gas your lively life-style! Take pleasure in!


One-pan Smoky Beef and Golden Potatoes

Yield: 2 servings

You’ll need: Chopping board and knife, measuring spoons and cups, massive skillet, tongs, massive kitchen spoon

KeyT=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 selection, chopped
  • 1/2 cup tomatoes, diced, contemporary 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 absolutely 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 prime with parsley.

Diet Details

Serving Dimension: 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 for those who 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 attractive meals (your selection of Omnivore or Vegetarian menu) that embrace all of the vitamins you could gas your lively life-style.
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Test it out RIGHT HERE!

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. Internet. https://pubmed.ncbi.nlm.nih.gov/27390727/
  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. Internet. https://pubmed.ncbi.nlm.nih.gov/28166818/
  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. Internet. https://pubmed.ncbi.nlm.nih.gov/27357127/
  4. Daley, Cynthia A et al. “A evaluation 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/
  5. Chatterjee, Cynthia et al. “Soybean Bioactive Peptides and Their Practical Properties.” Vitamins vol. 10,9 1211. 1 Sep. 2018, doi:10.3390/nu10091211. Internet. https://pubmed.ncbi.nlm.nih.gov/30200502/
  6. Subali, Dionysius et al. “Soy-Primarily based 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. Internet. https://pubmed.ncbi.nlm.nih.gov/37299562/

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

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