Mediterranean Diet Savoury Rice with Ground Meat

Elevate your weeknight meals with this hearty and wholesome Mediterranean Diet Savoury Rice with Ground Meat, a one-pan wonder that’s as nutritious as it is flavorful. Packed with lean ground beef or turkey, fresh vegetables like zucchini, red bell pepper, and tomatoes, and infused with aromatic spices including cumin, oregano, and paprika, this dish captures the vibrant essence of Mediterranean cuisine. Long-grain brown rice adds a nutty base, simmered to perfection in a savory broth for an irresistibly satisfying texture. Finished with a splash of fresh lemon juice and a sprinkle of parsley, this healthy rice skillet is a well-balanced meal that’s ready in just 50 minutes. Perfect for meal prep or serving up to four hungry diners, this dish is a delicious way to embrace the Mediterranean diet.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 300 grams ground lean beef or turkey
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 3 medium tomatoes, diced
• 1 cup long grain brown rice
• 2 cups chicken or vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 0.5 lemon, juiced

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the ground beef or turkey and cook until browned, breaking it apart with a spatula, about 5-7 minutes. Drain any excess fat if needed.

Step 3

Add the chopped onion and minced garlic to the pan and sauté until the onion is translucent.

Step 4

Stir in the red bell pepper and zucchini, cooking until just tender about 5 minutes.

Step 5

Add the diced tomatoes and cook for an additional 3 minutes until they start to soften.

Step 6

Stir in the uncooked brown rice, allowing it to lightly toast for 1-2 minutes.

Step 7

Add the chicken or vegetable broth, cumin, oregano, paprika, salt, and black pepper to the skillet. Stir to combine everything thoroughly.

Step 8

Bring the mixture to a boil, then reduce the heat to low and cover. Let it simmer for 25 minutes, or until the rice is cooked through and absorbed most of the liquid.

Step 9

Remove the skillet from heat and let it sit for 5 minutes, covered, to allow any remaining moisture to be absorbed.

Step 10

Fluff the rice mixture with a fork, stir in the freshly chopped parsley, and drizzle with lemon juice.

Step 11

Serve warm and enjoy!

Nutrition Facts

Serving size	(1850.3g)

Amount per serving	% Daily Value*
Calories	1472.1

Total Fat 84.6g	0%
Saturated Fat 26.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 240mg	0%
Sodium 3187.2mg	0%
Total Carbohydrate 94.2g	0%
Dietary Fiber 15.9g	0%
Total Sugars 25.8g
Protein 96.0g	0%

Vitamin D 0IU	0%
Calcium 283.8mg	0%
Iron 14.0mg	0%
Potassium 3138.3mg	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: 50.0%

Protein: 25.2%

Carbs: 24.8%