Mallorcan Iron Breakfast Skillet with Pumpkin Seed, Slow Tomato and Wilted Spinach
A Mallorcan-island breakfast skillet — gently spiced lean ground beef cooked down with slow tomato, pimentón and a generous spoon of pumpkin seeds, finished with wilted spinach and olive oil. Beef and pumpkin seeds together carry the iron emphasis cleanly, with no fortified grains or supplements that would interfere with morning levothyroxine.
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 80g (raw)lean ground beef (will yield ~58g cooked)
- 60gripe tomato, finely chopped
- 30gbaby spinach
- 14gpumpkin seeds
- 18gextra virgin olive oil (about 1.25 tbsp)
- 1clove (3g)garlic, minced
- 15gyellow onion, finely diced
- 1/2tsp (1g)sweet pimentón
- 1/4tsp (0.5g)dried oregano
- 1tbsp (3g)flat-leaf parsley, chopped
- 1tsp (5g)lemon juice
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Instructions
- 01
Heat half the olive oil in a small skillet over medium heat. Add the diced onion and cook 3 minutes until translucent. Add the garlic and pimentón and stir for 30 seconds.
- 02
Push the onion to one side. Add the ground beef, break it up with a wooden spoon, and brown for 4-5 minutes until cooked through.
- 03
Stir in the chopped tomato and oregano. Cook 4 minutes, letting the tomato break down into a loose sauce.
- 04
Add the pumpkin seeds and toss for 30 seconds in the warm pan to lightly toast.
- 05
Add the spinach in handfuls, stirring until just wilted (about 1 minute). Off the heat, add the lemon juice and the rest of the olive oil.
- 06
Season with salt and pepper. Top with parsley and serve straight from the skillet.
Nutrition (per serving)
- Calories
- 410kcal
- Protein
- 19g
- Carbs
- 16g
- Fat
- 30g
- Fiber
- 5g
- Selenium
- 14mcg
- Zinc
- 3.5mg
- Iron
- 4mg
- B12
- 1.3mcg
- Iodine
- 4mcg
- Sodium
- 380mg