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Beef and Brussels Sprouts Skillet

Tasty ground beef meets nutrient-dense Brussels sprouts for this simple one-pan dinner! The seasonings of this dish combine to create a Southwest-inspired finished flavor that is sure to please every taste bud. A wonderful, healthy family dinner on the table in just over 30-minutes!
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Course: Dinner
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4
Calories: 332kcal

Ingredients

  • 1 Tbsp. olive oil (divided)
  • 1 small white onion (diced)
  • 3 cloves garlic, minced (or 1 ½ tsp jarred minced garlic)
  • 1 lb. lean ground beef
  • 1 tsp. salt (divided)
  • 1½ tsp. chili powder
  • 1 tsp. cumin
  • ½ tsp. pepper
  • 2 cups Brussels Sprouts (shredded)
  • 1 tsp. paprika
  • 1 tsp. oregano
  • 1½ Tbsp. sugar free Worcestershire sauce

Optional

  • 2 green onions (chopped)
  • 1/2 cup brown rice

Instructions

  • Heat large non-stick skillet with a lid over medium-high heat. Add ½ Tbsp. olive oil.
  • Once oil is hot, add onion and cook for 3-4 minutes, until onion begins to soften. Stir in minced garlic and cook until fragrant, about 30 seconds.
  • Add in ground beef and ½ tsp. salt. Break beef apart with wooden spatula as it cooks. Continue cooking until no longer pink, about 8 minutes.
  • Stir in chili powder, cumin and pepper, and cook for one minute.
  • Move cooked ground beef/onion mixture to a clean plate and set aside. Return pan to stovetop and add remaining ½ Tbsp. olive oil.
  • When oil is hot, add shredded Brussels sprouts, paprika and oregano. Stir to combine, and place lid on skillet. Cook for 4-5 minutes, stirring occasionally.
  • When Brussels sprouts are cooked through, add cooked ground beef back to the skillet and stir to combine.
  • Stir in Worcestershire sauce and continue to cook for one minute, uncovered. Taste and add additional salt/pepper as needed.
  • Serve by itself in a bowl or over brown rice. Top with optional chopped green onions. Enjoy!

Notes

• Shredded cabbage is another wonderful sub for Brussels sprouts.
• Soy sauce or tamari can be subbed for Worcestershire.
• Look for at least 90% lean ground beef. Ground turkey or ground pork can be subbed for the lean ground beef.

Nutrition

Calories: 332kcalCarbohydrates: 30gProtein: 29gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.4gCholesterol: 70mgSodium: 673mgPotassium: 847mgFiber: 5gSugar: 3gVitamin A: 1592IUVitamin C: 42mgCalcium: 100mgIron: 6mg
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Nutrition Facts
Beef and Brussels Sprouts Skillet
Amount per Serving
Calories
332
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.4
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
6
g
Cholesterol
 
70
mg
23
%
Sodium
 
673
mg
29
%
Potassium
 
847
mg
24
%
Carbohydrates
 
30
g
10
%
Fiber
 
5
g
21
%
Sugar
 
3
g
3
%
Protein
 
29
g
58
%
Vitamin A
 
1592
IU
32
%
Vitamin C
 
42
mg
51
%
Calcium
 
100
mg
10
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.