Heart-Healthy Savory Ground Beef with Rice

Transform your weeknight meals with this **Heart-Healthy Savory Ground Beef with Rice**, a wholesome and flavorful recipe that balances nutrition and comfort. Featuring lean ground beef, nutty brown rice, and a medley of vibrant vegetables, this dish is packed with protein, fiber, and essential nutrients to fuel your body. Seasoned with aromatic dried thyme, oregano, and a dash of low-sodium soy sauce, every bite bursts with savory depth while keeping sodium levels in check. Cooked in heart-friendly olive oil and garnished with fresh parsley for a finishing touch of brightness, this recipe is an easy, one-pan meal that’s perfect for the whole family. Ready in under an hour, it’s the ideal choice for a satisfying, guilt-free dinner.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 pound lean ground beef (90% lean)
• 1 cup brown rice
• 1 tablespoon olive oil
• 1 medium onion
• 1 medium bell pepper (red or green)
• 2 cloves garlic cloves
• 2 cups low-sodium beef broth
• 2 tablespoons low-sodium soy sauce
• 0.5 teaspoon black pepper
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried oregano
• 2 tablespoons fresh parsley (chopped)

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.

Step 2

In a medium saucepan, combine the rinsed brown rice and 2 cups of the low-sodium beef broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 35 minutes or until the rice is tender and the liquid is absorbed.

Step 3

Meanwhile, prepare the vegetables: dice the onion and bell pepper, and mince the garlic cloves.

Step 4

In a large non-stick skillet, heat the olive oil over medium heat. Add the chopped onions and cook for about 2-3 minutes until they begin to soften.

Step 5

Add the diced bell pepper and minced garlic to the skillet, cooking for an additional 2-3 minutes until the vegetables are tender.

Step 6

Add the lean ground beef to the skillet. Cook, breaking up the meat with a wooden spoon, until it is evenly browned and fully cooked, about 6-8 minutes. Drain any excess fat if necessary.

Step 7

Stir in the low-sodium soy sauce, black pepper, dried thyme, and dried oregano; mix well to combine the flavors.

Step 8

Once the brown rice is cooked, gently fold it into the beef and vegetable mixture.

Step 9

Garnish with chopped fresh parsley before serving, adding a fresh, herbaceous element to the dish.

Step 10

Serve the savory ground beef and rice warm, in bowls or on plates, enjoying the nourishing and heart-healthy meal.

Nutrition Facts

Serving size	(1463.0g)

Amount per serving	% Daily Value*
Calories	1316.3

Total Fat 63.0g	0%
Saturated Fat 21.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 340.2mg	0%
Sodium 1646.0mg	0%
Total Carbohydrate 76.2g	0%
Dietary Fiber 9.3g	0%
Total Sugars 13.1g
Protein 108.0g	0%

Vitamin D 0IU	0%
Calcium 204.8mg	0%
Iron 14.4mg	0%
Potassium 2148.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 33.1%

Carbs: 23.4%