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Cozy High-Protein Ground Beef and Rice Skillet

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A simple, protein-packed one-skillet dinner featuring ground beef and rice, with a secret toasting step that adds nutty flavor and perfect texture. This budget-friendly meal is perfect for busy weeknights and meal prep.

Ingredients

Scale
  • 1 pound lean ground beef (85/15 or 90/10)
  • 1 medium yellow onion, diced (about 1 cup)
  • 3 cloves garlic, minced
  • 1 cup long-grain white rice, uncooked (basmati or jasmine)
  • 2 cups low-sodium beef broth
  • 1 can (14.5 oz) diced tomatoes, drained (fire-roasted preferred)
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon red pepper flakes (optional)
  • 1 cup shredded cheddar cheese (sharp preferred)
  • 2 tablespoons fresh parsley or cilantro, chopped
  • Sour cream or Greek yogurt for serving (optional)

Instructions

  1. Brown the beef: Heat a large skillet over medium-high heat. Add ground beef and break apart with a wooden spoon. Cook undisturbed for 2-3 minutes to get a good sear, then stir. Drain off all but about 1 tablespoon of rendered fat.
  2. Sauté aromatics: Reduce heat to medium. Add diced onion and cook for 2 minutes until softened. Add minced garlic and cook for 30 seconds until fragrant.
  3. Toast the rice: Add uncooked rice to the skillet and stir constantly for 2-3 minutes until grains turn slightly opaque and smell nutty.
  4. Add liquids and seasonings: Pour in beef broth and drained diced tomatoes. Add smoked paprika, oregano, salt, black pepper, and red pepper flakes (if using). Stir, scraping up browned bits from the bottom.
  5. Simmer: Bring to a boil, then reduce heat to low. Cover with a tight-fitting lid and simmer for 18-20 minutes. Do not lift the lid.
  6. Check and rest: Remove lid carefully. Rice should be tender and liquid absorbed. If needed, cook 2-3 more minutes. Remove from heat, sprinkle cheese on top, cover, and let rest for 5 minutes.
  7. Finish and serve: Sprinkle fresh parsley or cilantro over the top. Serve hot with sour cream or Greek yogurt if desired.

Notes

Don’t skip toasting the rice in beef fat—it prevents mushiness and adds nutty flavor. Let beef get a real sear for deep flavor. Start with less salt as broth and tomatoes add sodium. For brown rice, use 2½ cups broth and simmer 35-40 minutes. Leftovers keep 4 days in fridge or freeze up to 3 months.

Nutrition

Keywords: ground beef skillet, one-pan dinner, high protein, rice skillet, easy weeknight dinner, budget-friendly meal, comfort food

Find it online: https://zorbmeal.com/cozy-high-protein-ground-beef-and-rice-skillet/