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High Protein Beef Rice


  • Total Time: 40 minutes
  • Yield: 4 1x

Description

A hearty and nutritious high-protein beef rice dish packed with lean ground beef, brown rice, and vegetables, perfect for a balanced meal.


Ingredients

Scale

1 cup brown rice
2 cups low-sodium beef broth
1 tablespoon olive oil
1 pound lean ground beef (90% lean)
1 medium onion, diced
2 cloves garlic, minced
1 cup diced bell pepper (any color)
1 cup chopped broccoli florets
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 cup chopped fresh parsley


Instructions

Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed brown rice and beef broth. Bring to a boil over medium-high heat.
Once boiling, reduce heat to low, cover, and simmer for 25 minutes or until the rice is tender and liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
While the rice is cooking, heat olive oil in a large skillet over medium heat.
Add the diced onion and cook for 3 minutes until softened.
Add the minced garlic and cook for 1 minute until fragrant.
Add the lean ground beef to the skillet. Cook, breaking it apart with a spoon, until browned and cooked through, about 6-8 minutes.
Add the diced bell pepper and chopped broccoli to the skillet. Cook for 5 minutes until vegetables are tender-crisp.
Stir in the ground cumin, smoked paprika, black pepper, and salt. Mix well to combine all flavors.
Add the cooked brown rice to the skillet and stir thoroughly to combine all ingredients evenly.
Cook for an additional 2 minutes to heat everything through.
Remove from heat and sprinkle with chopped fresh parsley before serving.

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes