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Beefy spanish rice
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5 from 2 votes

Beefy Spanish Rice

A Tom Venuto classic high protein meal prep. Recipe from Tom Venuto's Burn the Fat, Feed the Muscle Blog (www.BurnTheFatBlog.com)
Prep Time7 minutes
Cook Time15 minutes
Brown rice cooking time40 minutes
Course: Main Course
Cuisine: Spanish
Keyword: ground beef recipes, ground turkey recipes, mexican rice, spanish rice
Servings: 4
Calories: 367kcal

Equipment

Ingredients

  • 2/3 cup brown rice (120g)
  • 2 tsp extra virgin olive oil
  • 20 oz 96% lean ground beef (567g)
  • 5.7 oz green bell pepper (one large) (164g)
  • 5.6 oz onion (160g)
  • 14.5 oz can diced tomatoes (411g)
  • 2 Tbsp tomato paste
  • 2 Tbsp Worcestershire sauce
  • 2 tsp thyme (or to taste)
  • 1 tsp garlic powder (or to taste)
  • 1/2 tsp black pepper (or to taste)
  • 1/2 tsp salt (or to taste)
  • 1/2 tsp Tabasco sauce (optional)

Instructions

  • Start your rice in the rice cooker, allowing extra time when using brown rice
  • Chop the onions and green peppers.
  • Add olive oil to a large skillet or Dutch oven. Add the onions and cook on medium high about 2 to 3 minutes, stirring regularly
  • Add ground beef. Season with salt and pepper. Cook until lightly browned, stirring occasionally (about 4-5 minutes).
  • Add can of diced tomato, tomato paste, green pepper, Worcestershire sauce, thyme and garlic powder. Optional: add fresh minced garlic instead of garlic powder. Stir to combine. Cook for another 3-4 minutes, stirring occasionally.
  • Turn heat to medium-low, add rice and stir.
  • Taste test and adjust seasonings to your liking. Add tabasco if you want some heat.
  • Let the rice-beef-vegetable mixture simmer for 3 more minutes, stirring occasionally, then serve.

Nutrition

Serving: 1.75cups | Calories: 367kcal | Carbohydrates: 36.4g | Protein: 32.5g | Fat: 8.9g