One-Pan Smoky Beef and Golden Potatoes



Looking for a quick and easy dinner? Try this Smoky Beef and Potato Skillet! It’s a simple, one-pan meal that’s healthy and delicious and covers all of your nutritional bases. I’ve included a Vegetarian option for you too with tempeh (high in protein).

This meal has all the nutrient building blocks your body needs: beef or tempeh for your source of protein, potatoes for your carbs, olive oil for your healthy fats and plenty of veggies!

I used potatoes in this recipe because not only are they delicious and extremely versatile, they’re 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) and 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 beneficial bacteria in your gut (3).

Beef, especially grass-fed, is an exceptional source of high-quality protein, iron, essential amino acids and essential fatty acids (4).

If you’re a vegetarian, or simply want to incorporate more plant-based variety into your diet, tempeh is a versatile food traditionally made from soybeans that comes with many health benefits (5). It’s high in protein, prebiotics, and has been shown to help contribute to recovery from exercise (6).

Putting these powerhouse ingredients together in this quick and easy one pan meal is the perfect way to fuel your active lifestyle! Enjoy!


One-pan Smoky Beef and Golden Potatoes

Yield: 2 servings

You will need: Cutting board and knife, measuring spoons and cups, large skillet, tongs, large kitchen spoon

KeyT=Tablespoon; tsp=teaspoon

Ingredients:

  • 3/4 lb ground beef (or 8 oz tempeh, crumbled)
  • 1/2 cup yellow onion, sliced thinly
  • 2 garlic cloves, minced
  • 1 cup gold potatoes, diced
  • 1 cup dark leafy greens of choice, chopped
  • 1/2 cup tomatoes, diced, fresh or canned
  • 1 tsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 2 tsp smoked paprika
  • 1 T parsley, chopped

Directions:

  1. In a large skillet, heat olive oil over medium high heat. Add the beef (or tempeh) and brown over medium heat.
  2. Once fully cooked, (about 10 minutes) strain off excess grease if any, and add the onion and garlic, and cook until fragrant.
  3. Stir in diced potatoes and cook over medium heat for 4-5 minutes.
  4. Add the tomatoes, sea salt, black pepper, and smoked paprika. Simmer and cook until most of the moisture has evaporated from the tomatoes.
  5. Add the leafy greens and cook for an additional 5-10 minutes until potatoes are softened.
  6. Divide into equal portions and top with parsley.

Nutrition Facts

Serving Size: 1 portion

Servings per Recipe: 2

Calories per Serving: 429

Protein: 38 grams

Carbohydrates: 22 grams

Fat: 22 grams

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.


Make your life easier with a plan for dinner every night of the week!

My Dinner Plan includes 6 months (that’s 24 weeks worth) of menu plans, recipes for omnivores and vegetarians and what I call “smart grocery lists” which you create with a click of a button from inside the recipes you want to make!

  • You’ll save time on planning what to cook week after week, and save time spent at the store since you’ll know exactly what you need.
  • You’ll eat healthier with balanced and tasty meals (your choice of Omnivore or Vegetarian menu) that include all the nutrients you need to fuel your active lifestyle.
  • You’ll save money on food costs with menus that have been strategically thought out in advance with complementary ingredients so you can avoid buying extra stuff you don’t need – while still enjoying plenty of variety and flavorful dishes.

Check it out RIGHT HERE!

References:

  1. Lee, Sang Hoon et al. “Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.).” Preventive nutrition and food science vol. 21,2 (2016): 110-6. doi:10.3746/pnf.2016.21.2.110. Web. https://pubmed.ncbi.nlm.nih.gov/27390727/
  2. Bindels, Laure B et al. “Resistant starch can improve insulin sensitivity independently of the gut microbiota.” Microbiome vol. 5,1 12. 7 Feb. 2017, doi:10.1186/s40168-017-0230-5. Web. https://pubmed.ncbi.nlm.nih.gov/28166818/
  3. Venkataraman, A et al. “Variable responses of human microbiomes to dietary supplementation with resistant starch.” Microbiome vol. 4,1 33. 29 Jun. 2016, doi:10.1186/s40168-016-0178-x. Web. https://pubmed.ncbi.nlm.nih.gov/27357127/
  4. Daley, Cynthia A et al. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutrition journal vol. 9 10. 10 Mar. 2010, doi:10.1186/1475-2891-9-10. Web. https://pubmed.ncbi.nlm.nih.gov/20219103/
  5. Chatterjee, Cynthia et al. “Soybean Bioactive Peptides and Their Functional Properties.” Nutrients vol. 10,9 1211. 1 Sep. 2018, doi:10.3390/nu10091211. Web. https://pubmed.ncbi.nlm.nih.gov/30200502/
  6. Subali, Dionysius et al. “Soy-Based Tempeh Rich in Paraprobiotics Properties as Functional Sports Food: More Than a Protein Source.” Nutrients vol. 15,11 2599. 1 Jun. 2023, doi:10.3390/nu15112599. Web. https://pubmed.ncbi.nlm.nih.gov/37299562/

The post One-Pan Smoky Beef and Golden Potatoes appeared first on The Betty Rocker.

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