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 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 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 intensely 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 may also help regulate blood sugar and insulin as a result of they comprise resistant starch (2). This kind of starch shouldn’t be damaged down and totally absorbed so when it reaches the massive gut it turns into a supply of vitamins for the helpful 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).
For those who’re a vegetarian, or just need to incorporate extra plant-based selection into your weight-reduction plan, tempeh is a flexible meals historically created 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 straightforward one pan meal is the proper method to gasoline your energetic life-style! Take pleasure in!
One-pan Smoky Beef and Golden Potatoes
Yield: 2 servings
You will have: Chopping board and knife, measuring spoons and cups, giant skillet, tongs, giant kitchen spoon
Key: T=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, 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:
- In a big skillet, warmth olive oil over medium excessive warmth. Add the meat (or tempeh) and brown over medium warmth.
- As soon as totally cooked, (about 10 minutes) pressure off extra grease if any, and add the onion and garlic, and cook dinner till aromatic.
- Stir in diced potatoes and cook dinner over medium warmth for 4-5 minutes.
- Add the tomatoes, sea salt, black pepper, and smoked paprika. Simmer and cook dinner till a lot of the moisture has evaporated from the tomatoes.
- Add the leafy greens and cook dinner for a further 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 when you make it and the way it seems.
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- 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 overview 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/
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