This one-pan skillet meal is high in protein and fiber and loaded with flavor, making it both satisfying and balanced. It’s a wholesome dish that’s perfect for a quick weeknight dinner as part of a healthy diet.

Ingredients

• 1 tablespoon of olive oil
• 1 lb of lean ground beef
• 1 yellow bell pepper, diced
• 2 medium carrots, thinly sliced
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 cup of brown rice
• 2 cups of low-sodium chicken broth
• 1 can (14.5 oz) of diced tomatoes, undrained
• 2 teaspoons of Cajun seasoning
• 1 teaspoon of smoked paprika
• Salt and pepper to taste
• 2 sliced green onions for garnish

Instructions

1. Heat the Oil: In a large skillet, heat olive oil over medium heat. Add the ground beef and cook until browned, breaking it up with a spoon as it cooks. Drain any excess fat.
2. Add Vegetables: Stir in the yellow bell pepper, carrots, and onion. Cook for about 5 minutes, until the vegetables start to soften.
3. Add Garlic and Seasonings: Add the garlic, Cajun seasoning, smoked paprika, salt, and pepper. Cook for 1 minute until fragrant.
4. Cook the Rice: Stir in the brown rice, chicken broth, and diced tomatoes. Bring to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the rice is tender and the liquid is absorbed.
5. Garnish and Serve: Remove from heat, fluff with a fork, and sprinkle with sliced green onions. Serve warm and enjoy!

Nutrition Information (per serving)

The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:

• Calories: 410
• Protein: 28g
• Carbohydrates: 45g
• Dietary Fiber: 6g
• Total Fat: 14g
• Saturated Fat: 4g
• Cholesterol: 75mg
• Sodium: 480mg