Calabrian Beef and Lentil Skillet with Sun-Dried Tomato and Wilted Chard
A rustic Calabrian skillet of lean grass-fed beef and brown lentils, finished with sun-dried tomato, garlic, and a hint of Calabrian chili. The beef brings heme iron the body absorbs efficiently, while the lentils stack non-heme iron and fiber on top.
- Prep
- 8 min
- Cook
- 17 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 80g (raw)lean grass-fed ground beef
- 90g (cooked)brown lentils
- 80gSwiss chard, leaves and tender stems, chopped
- 15gsun-dried tomatoes (oil-packed, drained), chopped
- 1tbsp (14g)extra virgin olive oil
- 2cloves (6g)garlic, sliced
- 1tsp (5g)Calabrian chili paste (or 1/4 tsp red pepper flakes)
- 1tbsp (15g)red wine vinegar
- 1tbsp (4g)flat-leaf parsley, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Instructions
- 01
Heat the olive oil in a small skillet over medium heat. Add the sliced garlic and cook 30 seconds until fragrant but not browned.
- 02
Add the ground beef. Break it up with a wooden spoon and cook 4 minutes, stirring, until no pink remains.
- 03
Stir in the Calabrian chili paste, sun-dried tomato, salt, and pepper. Cook 1 minute to bloom the flavors.
- 04
Add the cooked lentils and 2 tablespoons of water. Simmer 3 minutes to warm through and let the lentils soak up the pan juices.
- 05
Pile the chopped chard on top, cover, and steam 2 minutes. Stir to wilt the chard into the skillet.
- 06
Remove from heat. Finish with the red wine vinegar and chopped parsley.
Nutrition (per serving)
- Calories
- 485kcal
- Protein
- 31g
- Carbs
- 35g
- Fat
- 24g
- Fiber
- 9g
- Selenium
- 22mcg
- Zinc
- 4.6mg
- Iron
- 7.2mg
- B12
- 2mcg
- Iodine
- 5mcg
- Sodium
- 540mg