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beef monster mash recipe

Beef Monster Mash Recipe

A delicious and perfect meal for those on the Vertical diet or looking to add muslce with this protein packed beef recipe.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine American
Servings 4 People
Calories 575 kcal

Equipment

  • 1 Pan
  • 1 Wooden Spoon

Ingredients
  

  • .5 tbsp Olive Oil
  • 5.5 oz Sweet Potatoes
  • 1 Red Bell Pepper
  • 7 oz Zucchini
  • 8 oz Ground Beef
  • 1 cup Beef Bone Broth
  • .5 tbsp Salt
  • .25 tbsp Pepper
  • Oregano
  • Paprika
  • Cayenne
  • Chili Powder
  • 3 oz White Rice optional

Instructions
 

  • Place a cast iron or pan on the stove and turn the heat to medium.
  • Chop sweet potatoes, red bell peppers, and zucchini into 1/4 inch pieces. You can adjust the size of your chopped vegetables to your preference. Scale your vegetables if you are tracking your food intake.
  • Put olive oil into cast iron or pan and allow the oil to come to temperature for 2 - 3 minutes.
  • Place vegetables into the pan or cast iron and spread out.
  • Scale your ground beef so it is ready to add when needed.
  • 5 - 7 minutes after you add your vegetables they should be starting to brown.
  • Move the vegetables to one half of the pan and add your ground beef to the unused part of the pan or cast iron.
  • Use a utensil to chop and mash your ground beef so it cooks correctly.
  • After 3 - 4 minutes of the ground beef browning, you can now mix the vegetables and ground beef.
  • Add seasonings including salt, pepper, paprika, oregano, cayenne, and any other low FODMAP seasonings. Stir in the seasonings with the veggies and ground beef.Add beef bone broth.
  • [OPTIONAL] Stir in pre-cooked rice to adjust total caloric or carbohydrate intake depending on if you are bulking or cutting weight.
  • Stir and allow everything to simmer for 2 - 3 minutes.
  • Add to bowl or plate and enjoy!

Video

Keyword low FODMAP, monster mash, vertical diet