Lean Beef & Brussies

10 Oct

Lean Beef & Brussies

LEAN BEEF & BRUSSIES

INGREDIENTS

(all from Trader Joe’s, prepped and ready)

  • Extra Virgin Olive Oil – 3 tablespoons
  • Diced Onions – 1 package
  • Mirepoix (carrots, onions, celery) – 1 container
  • Peeled Garlic cloves – 2 mini-packs (about 15 cloves of garlic… don’t judge me!!)
  • Extra Lean Ground Beef (96%) – 3 packages, each is 1 lb
  • Shaved Brussels Sprouts – 3 packages
  • Riced Cauliflower – 1 package
  • Brown Jasmine Rice – 1 ½ Cups
  • Salt & Pepper – to taste

TOOLS

  • LEAN BEEF & BRUSSIES
    • A large/deep stock pot (to make sure everything fits)
    • A regular ol’ spatula or spoon for stirring
  • BROWN RICE
    • A small pot that can easily hold 3 cups of water
    • A fine mesh colander for rinsing the rice
    • A silicon spatula for stirring

DIRECTIONS

*start the Lean Beef & Brussies and Brown Rice at the same time

  • LEAN BEEF & BRUSSIES
    • Put your stock pot on medium heat
    • Pour 2 TBSP’s of olive oil into the stock pot
    • Add Onions and Mirepoix, and saute for about 5 minutes
      • Start chopping garlic during this step (I use an attachment for my Vitamix and it takes 2 seconds)
    • Add Garlic and saute for an additional minute
    • Add all of the beef, mix thoroughly, and cook until the beef is browned (about 8-10 minutes)
      • Add salt and pepper to taste during this step
    • Add all of the shaved brussels sprouts and riced cauliflower
      • mix thoroughly, cover with the lid, and allow to cook for 18 minutes (stirring every 6 minutes)
  • BROWN RICE
    • Thoroughly rinse your brown rice
    • Add 3 cups of water to the pot, cover with the lid, and put on high heat to bring to a boil
    • Add the brown rice to the boiling water, allow it to return to a boil
    • Turn the heat down to low and cover with the lid
    • Stir every 5 minutes or so until all of the water is gone
    • Turn heat off, cover
  • FINAL STEP
    • Once the Lean Beef & Brussies are finished and the Brown Rice is finished, it’s time to add the two together. Add the cooked rice to the large stock pot with Lean Beef & Brussies and stir thoroughly

MACROS & CUSTOMIZATION

Based on my preparation, you can see that each serving is 587.5 calories with a macro breakdown of 42% CHO, 35% PRO, 22% FAT. You can tweak this recipe in so many different ways to suit your individual needs.

  1. If you need smaller portions, break this down into 8 or more servings or reduce the quantity of each ingredient
  2. If you want fewer carbs, cut back on the brown rice
  3. If you want higher healthy fat content, use something like Grass-Fed 85% lean ground beef instead of the 96% extra lean

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