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High Protein Beef and Rice Skillet

High Protein Beef and Rice Skillet
Prep Time 15 mins
Cook Time 20 mins
Rest Time 5 mins
Total Time 40 mins
Cooking Method: ,
Cuisine:
Courses: ,
Nutrition: 398 calories | 33g Protein | 44g Carbs | 9g Fat |
Description

Looking for a high-protein dinner with ingredients you probably already have? This High Protein Beef and Rice Skillet is the answer—easy to make, under 400 calories, and loaded with 33 grams of protein! It’s perfect for using up any old veggies in your fridge.

Ingredients
  • 1 onion, diced (150g)
  • 4 cloves garlic, minced (10g)
  • 1 bell pepper (100g)
  • 1/2 tsp kosher salt, divided
  • 1/2 ground black pepper
  • 1 pound lean ground beef 96/4
  • 1 Tbsp tomato paste (17g)
  • 1 can rotel diced tomatoes and chilies mild
  • 1 tbsp EHK taco seasoning
  • 1 can black beans with liquid
  • 3/4 cup parboiled rice (139g * see notes for regular rice)
  • 1 cup frozen corn (155g)
  • 3/4 cup shredded Mexican cheese blend (45g)
  • 1 1/2 cups chicken or beef broth (375g * see notes)
Instructions
  1. 1
    Use a large skillet with a lid for this recipe and heat it over medium heat. Add the diced onion, minced garlic, and chopped bell pepper to the skillet. Sauté for about 5 minutes, or until the vegetables are softened and the onions are translucent.
  2. 2
    Add the lean ground beef to the skillet, breaking it up with a spoon. Season with half of the kosher salt and ground black pepper. Cook until the beef is browned and no longer pink.
  3. 3
    Stir in the tomato paste, Rotel diced tomatoes and chilies, and EHK taco seasoning. Cook for another 2-3 minutes to allow the flavors to combine.
  4. 4

    Add the black beans (with their liquid), frozen corn, parboiled rice, and 1.5 cups of chicken broth or water to the skillet. Stir everything together to mix well.

  5. 5
    Bring the mixture to a simmer, then cover the skillet with a lid. Reduce the heat to low and cook for 20 minutes. If using regular jasmine rice, see the notes below for additional instructions.
  6. 6
    After 20 minutes, check that the rice is tender. Top the mixture with shredded Mexican cheese blend. Cover with the lid again and let it sit for another 5 minutes, or until the cheese is melted.
  7. 7

    Serve immediately with your desired toppings, such as tortilla chips, sour cream, greek yogurt, hot sauce, or a squeeze of lime.

    [caption id="attachment_720" align="aligncenter" width="150"]EHK Taco Seasoning Homemade Taco Seasoning[/caption]
Note

* For this recipe, use parboiled rice, but if you only have regular jasmine rice, use two cups of broth and simmer it with the lid on for 20 minutes, then turn off the heat and let it sit with the lid on for an additional 15 minutes—do not remove the lid until the 15 minutes are up.

* It is okay to substitute broth for water in this recipe. Add bouillon if you have it. 

398 calories | 33g Protein | 44g Carbs | 9g Fat |

Serving Size: 1 serving = 244g/ 8.6oz. Makes 6 servings.

My Fitness Pal: High Protein Beef and Rice Skillet

*All nutrition information provided is an estimate. While all efforts have been made to be accurate, variations can occur due to ingredient sourcing and preparation methods.

Keywords: high protein dinner, ground beef, beans and rice, taco skillet,
Read it online: https://easyhealthykitchen.com/recipe/high-protein-beef-and-rice-skillet/