Want a quick and easy dinner?try this Smoked Beef and Potato Skillet! This is an easy one-pot meal that's healthy and delicious and covers all your nutritional bases.I have included vegetarian diet Tempeh (rich in protein) is also good for you.
This meal contains all the nutrients your body needs: beef or tempeh as your source of nutrients proteinpotatoes for you carbohydrate, Olive oil for your health Fat And tons of veggies!
I used potato In this recipe, because not only are they delicious and versatile, but they are also an excellent source of many vitamins and minerals.
They are also high in antioxidants (especially using one of the colorful varieties (1), like the golden potatoes used in this recipe), can help regulate blood sugar and insulin because they contain resistant starch (2). This type of starch is not broken down and fully absorbed, so when it reaches the large intestine, it becomes a source of nutrients for the good bacteria in the gut (3).
beefGrass-fed feed, in particular, is an exceptional source of high-quality protein, iron, essential amino acids and essential fatty acids (4).
If you are a vegetarian or simply want to incorporate more plant-based varieties into your dietTempeh is a versatile food traditionally made from soybeans that has many health benefits (5). It’s rich in protein, prebiotics, and has been shown to aid post-exercise recovery (6).
Putting these powerful ingredients together in this quick and easy one-pot meal is the perfect way to fuel your active lifestyle! enjoy!
One Pan Smoked Beef and Golden Potatoes
yield: 2 servings
You will need: Cutting board and knife, measuring spoons and cups, large frying pan, tongs, large kitchen spoon
key: T = tablespoon; teaspoon = teaspoon 
raw material:
- 3/4 pound ground beef (or 8 ounces tempeh, ground)
- 1/2 cup yellow onion, thinly sliced
- 2 cloves garlic, minced
- 1 cup golden potatoes, diced
- 1 cup dark leafy greens of choice, chopped
- 1/2 cup tomatoes, diced, fresh or canned
- 1 teaspoon olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 2 teaspoons smoked paprika
- 1 T parsley, chopped
route:
- In a large skillet, heat olive oil over medium-high heat. Add beef (or tempeh) and cook over medium heat until brown.
- When fully cooked (about 10 minutes), strain off any excess fat (if any), then add the onions and garlic and cook until fragrant.
- Stir in diced potatoes and cook over medium heat for 4-5 minutes.
- Add tomatoes, sea salt, black pepper and smoked paprika. Cook over low heat until most of the water in the tomatoes has evaporated.
- Add the leafy greens and cook for a further 5-10 minutes, until the potatoes are tender.
- Divide into equal portions and top with parsley.
nutrient content
I hope you enjoy this recipe! Let me know in the comments below if you made it and how it turned out.
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my dinner plans Includes 6 months (equivalent to 24 weeks) of menu planning, recipes for omnivores and vegetarians, and what I call a “smart grocery list” that you can create with the click of a button from the recipes you want to make !
- you will save time Plan what to make each week and save time spent at the store because you'll know exactly what you need.
- you'll eat healthier Balanced and delicious meals (you can choose from an omnivorous or vegetarian menu) containing all the nutrients you need for an active lifestyle.
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Check it out here!
- Li Shangxun et al. “Antioxidant content and antioxidant activity of white and colored potatoes (Solanum tuberosum L.).” Preventive Nutrition and Food Science roll. 21.2 (2016): 110-6. doi:10.3746/pnf.2016.21.2.110. network. https://pubmed.ncbi.nlm.nih.gov/27390727/
- Bindels, Laure B et al. “Resistant starch improves insulin sensitivity independent of gut microbiota.” microbiome roll. 5,1 12. 7 February 2017, doi: 10.1186/s40168-017-0230-5. network. https://pubmed.ncbi.nlm.nih.gov/28166818/
- Venkataraman, A. et al. “Differential responses of the human microbiota to resistant starch dietary supplements.” microbiome roll. 4,1 33. 29 June 2016, doi: 10.1186/s40168-016-0178-x. network. https://pubmed.ncbi.nlm.nih.gov/27357127/
- Daly, Cynthia A, et al. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” nutrition magazine Volume 9 March 10, 2010, doi: 10.1186/1475-2891-9-10. network. https://pubmed.ncbi.nlm.nih.gov/20219103/
- Chatterjee, Cynthia et al. “Soybean bioactive peptides and their functional properties.” Nutrients roll. 10,9 1211. 1 September 2018. doi: 10.3390/nu10091211. network. https://pubmed.ncbi.nlm.nih.gov/30200502/
- Subari, Dionysius and others. “Soy tempeh rich in paraprobiotic properties as a functional sports food: more than just a protein source.” Nutrients roll. 15,11 2599. June 1, 2023, doi: 10.3390/nu15112599. network. https://pubmed.ncbi.nlm.nih.gov/37299562/
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