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Author:

Kevin Curry

Lean Beef & Brown Rice Pilaf

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Lean Beef & Brown Rice Pilaf

Ingredients for 5 servings

* Optional Substitution Note

  • 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

Step 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.

Step 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.

Step 3

The add in uncooked brown rice and stir continuously until every grain of rice is toasted and covered in oil and herbs.

Step 4

Pour in the broth, Worcestershire and tomato sauce and stir. Add in the lemon zest and Bay leaves. Stir.

Step 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.

Step 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.

Step 7

When the rice has finished cooking, stir in the broccoli and remove from the heat.

Step 8

Garnish and enjoy!!

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Details

Prep 5min
Cook 35min
Total 40min

Nutrition per serving

Calories446cal
Protein35g
Fats13g
Carbs51g
Fiber6g
Sugar5g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!