Beef & Broccoli Skillet with Brown Rice

Tender ground beef and vibrant broccoli florets cooked together in a savory skillet, served alongside wholesome brown rice.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 3
• Cuisine: American
• Difficulty: Easy
• Cost: $3.59/serving

Dietary

• Low-Sodium
• Low-Sugar
• High-Protein
• High-Fiber
• Nut-Free
• Soy-Free
• Gluten-Free
• Dairy-Free
• Egg-Free

Tags

• quick
• healthy
• savory
• comfort food
• stir-fry

Ingredients

• 1 teaspoon olive oil
• 12 ounce ground beef (90% lean or higher)
• 1 teaspoon garlic (minced)
• 0.5 cup onion (chopped)
• 2.5 cup broccoli florets
• 0.5 cup vegetable broth (low sodium)
• 0.25 teaspoon black pepper
• 3 cup brown rice (cooked)

Instructions

1. Heat 1 teaspoon of olive oil in a large skillet over medium-high heat. Add the ground beef and cook for 6-8 minutes, breaking it apart, until browned. Drain any excess fat.
2. Add the minced garlic and chopped onion to the skillet with the beef. Cook for 2-3 minutes until fragrant and softened.
3. Stir in the broccoli florets, low sodium vegetable broth, and black pepper. Bring to a simmer, then cover and cook for 5-7 minutes, or until the broccoli is tender-crisp.
4. Serve the beef and broccoli mixture immediately over cooked brown rice.

Notes

Ensure you use low sodium broth and avoid adding salt to keep the sodium content low. Leftovers store well in the refrigerator for up to 3 days.

Nutrition (per serving)

• Calories: 440
• Protein: 37.8 g
• Carbohydrates: 44.1 g
• Fat: 13.5 g
• Fiber: 8.5 g
• Sodium: 120 mg
• Saturated Fat: 4.5 g
• Sugar: 3 g
• Cholesterol: 75 mg