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Lean Beef & Brown Rice Pilaf

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 446
Protein 35g
Fat 13g
Carbs 51g
Total Time 40 minutes

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Brown Rice Pilaf Recipe

Ingredients

Beef & Brown Rice Pilaf
Ingredients for 5 servings

  • 1 1/2 lb lean beef sirloin, cut into 1-inch pieces
    • SUB: chicken breast, portobello mushrooms
  • 2 tablespoons olive oil
  • 1 tablespoon The Fit Cook Everyday blend
    • SUB: 2 teaspoons garlic powder, 2 teaspoons onion powder
  • 1 tablespoon The Fit Cook Land seasoning
    • SUB: your choice of dried herbs: thyme, rosemary, Italian seasoning
  • 2 teaspoons smoked paprika
  • pinch of sea salt & pepper
  • 1/2 medium white onion, chopped
  • 2 tablespoons fresh garlic, minced
  • 1 large carrot, chopped into 1-inch chunks
  • 1 1/2 cups uncooked (short-grain) brown rice
  • 2 cups low sodium beef broth (or water, but not recommended)
  • 8oz low sodium tomato sauce
  • 2 tablespoons Worcestershire sauce (OPTIONAL)
  • zest from 1/2 lemon
  • 2 Bay leaves
  • 8 oz broccoli (or Brocolini) florets
  • Garnish
    • fresh parsley
Steps
  1. Set a pot on HIGH heat.  Once hot, add oil and beef.  As the beef sears, add the paprika, The Fit Cook Everyday blend and The Fit Cook Land herb seasoning.  Cook for about  3 minutes, until sear marks begin to appear.
  2. REDUCE the heat  of the pot  to low-medium and once the pot is cooler, add garlic, onions and carrots.  Cook until the onions turn brown and translucent, about  3 to  5 minutes.
  3. The add in uncooked brown rice and stir continuously until every grain of rice is toasted and covered in oil and herbs.
  4. Pour in the broth, Worcestershire and tomato sauce and stir.  Add in the lemon zest and Bay leaves.  Stir.
  5. Adjust the heat of the pot to bring to a light simmer, then cover and cook for 25 to 30 minutes until the rice has absorbed the majority of the liquid.
  6. Once the rice has almost cooked, simply place the broccoli florets ON TOP  of the rice and put the lid on halfway to  cook for  the remaining time and to allow excess liquid to be absorbed and evaporate.
  7. When the rice has finished cooking, stir in the broccoli and remove from the heat.
  8. Garnish and enjoy!!
    Beef & Brown Rice Pilaf

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Calories
446
Protein
35g
Fat
13g
Carbs
51g
Sodium
Fiber
6g
Sugar
5g