ZUCCHINI & BEEF SKILLET WITH TOMATO SAUCE
Zucchini & beef skillet with tomato sauce can offer a range of nutritional benefits:
- Protein: Beef is a great source of high-quality protein, essential for muscle repair and growth, as well as overall health.
- Vitamins and Minerals: Both zucchini and tomatoes (in the sauce) are rich in vitamins and minerals such as vitamin C, vitamin A, potassium, and folate. These contribute to immune function, vision health, and electrolyte balance.
- Fiber: Zucchini is particularly high in fiber, which aids in digestion and promotes a feeling of fullness.
- Antioxidants: Tomatoes are known for their antioxidant content, including lycopene, which may help protect cells from damage and lower the risk of certain diseases.
- Low Calorie: Depending on preparation methods, zucchini and tomato sauce can be low in calories but still nutrient-dense, making them suitable for weight management.
- Healthy Fats: Depending on the beef used, there may be beneficial fats such as omega-3s, especially if lean cuts are chosen.
- Low Carbohydrate Option: For those on low-carb diets, zucchini & beef skillet with tomato sauce can be a good choice, as they are lower in carbs compared to other pasta or rice-based dishes.
- Versatility: This dish can be easily customized with additional vegetables or herbs, adding further nutritional benefits and flavors.
Overall, a zucchini & beef skillet with tomato sauce can provide a balanced combination of protein, vitamins, minerals, fiber, and antioxidants, making it a nutritious choice for a meal.
RECIPE:
2 oz. ground beef
1 tbsp. butter
½ medium-sized zucchini (sliced lengthwise)
⅓ c. diced tomatoes (canned)
½ tbsp. tomato paste
1 tsp. dried oregano
1 tbsp. basil (chopped)
1 tbsp. red onion (diced)
½ tsp. garlic (minced)
¼ c. mozzarella (shredded)
1 sprig basil
Salt and pepper
METHOD:
1. Preheat the oven to 350F.
2. Boil a pot of water and blanch the zucchini slices for 20 seconds and remove. Set aside.
3. Heat up an oven-proof skillet and add the butter.
4. Sauté the red onion and garlic until soft, then add the ground beef and dried oregano. Cook for another few minutes until the beef has slightly browned.
5. Add the tomato paste and the diced tomatoes and allow to simmer for 2 minutes. Add a splash of water if needed. Season with salt and pepper.
6. Roll up the zucchini slices and place into the beef and tomato mixture.
7. Top with mozzarella and place into the oven.
8. Bake until the zucchini slices are cooked and the mozzarella has melted.
9. Remove from the oven and garnish with freshly ground black pepper and fresh basil.
zucchini & beef skillet recipe courtesy of crossfit.com
TOTALS:
29g of fat
21g of protein
11g of carbohydrates