Lean Beef & Brown Rice

Nutrition per serving (estimate)

Why we like it

Beef brings protein, iron and zinc, brown rice adds fiber and a chewy texture, and Worcestershire sauce gives the tomato base depth. It reheats well, so it is a good batch-cook for training days.

Ingredients

• 180g lean ground beef (5% fat)
• 80g brown rice (dry weight)
• 1 onion
• 2 garlic cloves
• 1 can chopped tomatoes
• 1 tsp Worcestershire sauce
• 1 tsp paprika
• Salt and pepper
• Fresh parsley

Method

1. Cook brown rice according to packet — typically 25-30 minutes. Keep warm.
2. Dice onion finely. Mince garlic.
3. Heat a pan over high heat. Add ground beef — no oil needed with lean ground beef.
4. Cook breaking up with a spoon for 5-6 minutes until browned all over.
5. Add onion and garlic. Cook 3-4 minutes until soft.
6. Add canned tomatoes, Worcestershire sauce and paprika.
7. Simmer 10 minutes until sauce thickens. Season generously.
8. Serve beef over brown rice. Top with fresh parsley.