Beef Crumble

Name: Beef Crumble
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3 servings
Cuisine: American
Ingredients: 1 tablespoon olive oil; 0.25 yellow onion (diced); 2 clove garlic (minced); 0.75 pound lean ground beef (90% lean or higher); 1 can kidney beans (no-salt-added, rinsed and drained); 0.25 cup low-sodium chicken broth; 0.5 teaspoon dried thyme; 0.5 teaspoon smoked paprika; 0.25 teaspoon black pepper (freshly ground); 1.25 pound fresh green beans (trimmed and halved); 0.5 cup quinoa (uncooked); 1 cup water

A savory ground beef crumble with kidney beans and vibrant green beans, seasoned with herbs and spices, topped with a quick quinoa 'crust' for a warm and comforting, high-fiber, low-sodium meal.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 3
Cuisine: American
Difficulty: Easy
Cost: $5.36/serving

Dietary

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

Ingredients

1 tablespoon olive oil
0.25 yellow onion (diced)
2 clove garlic (minced)
0.75 pound lean ground beef (90% lean or higher)
1 can kidney beans (no-salt-added, rinsed and drained)
0.25 cup low-sodium chicken broth
0.5 teaspoon dried thyme
0.5 teaspoon smoked paprika
0.25 teaspoon black pepper (freshly ground)
1.25 pound fresh green beans (trimmed and halved)
0.5 cup quinoa (uncooked)
1 cup water

Instructions

Prepare quinoa: Bring 1 cup water to a boil, add 1/2 cup quinoa. Reduce heat to low, cover, and simmer for 15 minutes, or until liquid is absorbed and quinoa is fluffy. Fluff with a fork.
While quinoa cooks, heat 1 tablespoon olive oil in a large oven-safe skillet over medium-high heat. Add 1/4 yellow onion and cook for 2 minutes until softened.
Add 2 cloves minced garlic and 3/4 pound lean ground beef to the skillet. Cook, breaking up beef, until browned, about 5-7 minutes. Drain any excess fat.
Stir in 1 can rinsed and drained no-salt-added kidney beans, 1/4 cup low-sodium chicken broth, 1/2 teaspoon dried thyme, 1/2 teaspoon smoked paprika, and 1/4 teaspoon black pepper. Simmer for 2 minutes.
Stir in 1 1/4 pound halved fresh green beans. Cover and cook for 5 minutes, stirring occasionally, until green beans are tender-crisp.
Preheat broiler to high. Top the beef and vegetable mixture evenly with the cooked quinoa. Broil for 2-3 minutes, or until quinoa is slightly crispy. Serve directly from the skillet.

Notes

If you don't have an oven-safe skillet, transfer the beef and vegetable mixture to a baking dish before topping with quinoa and broiling.

Nutrition (per serving)

Calories: 450
Protein: 36.1 g
Carbohydrates: 45.9 g
Fat: 16.4 g
Fiber: 17 g
Sodium: 103 mg
Saturated Fat: 4.6 g
Sugar: 4.6 g
Cholesterol: 72 mg