Description
This Monster Mash is a versatile, nutrient-packed meal that’s perfect for meal prep or following the Vertical Diet. It combines lean protein, colorful veggies, and optional starches for a customizable dish that’ll keep you fueled and satisfied.
Equipment:
- Large skillet or cast iron pan
- Sharp knife
- Cutting board
- Measuring cups and spoons
- Wooden spoon or spatula
Ingredients
Units
Scale
- 1 lb lean ground beef (90% lean)
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 medium sweet potato, peeled and diced
- 1 cup beef bone broth
- 2 tbsp olive oil, divided
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional)
- 1 tsp sea salt
- 1/2 tsp black pepper
- 2 cups cooked white rice (optional, for serving)
- 1/4 cup fresh basil, chopped (for garnish)
Instructions
- Heat 1 tbsp olive oil in a large skillet over medium heat. Add the ground beef and cook, breaking it up with a wooden spoon, until browned and no longer pink, about 5-7 minutes.
- Push the beef to one side of the skillet and add the remaining 1 tbsp olive oil to the empty side. Add the diced sweet potato and cook for 3-4 minutes, stirring occasionally.
- Stir in the diced bell pepper and zucchini. Cook for another 5 minutes, until the vegetables start to soften.
- Pour in the beef bone broth and add the oregano, smoked paprika, cayenne (if using), salt, and black pepper. Stir to combine all ingredients.
- Reduce heat to low and simmer the mixture for 10-12 minutes, or until the sweet potato is tender and the liquid has reduced slightly.
- Taste and adjust seasonings if needed.
- If desired, serve over cooked white rice and garnish with fresh basil.
Notes
- This Monster Mash recipe stands out with the addition of fresh basil as a garnish. The basil adds a burst of fresh flavor and aroma that complements the hearty, savory flavors of the dish. It also introduces a pop of vibrant green color, making the meal more visually appealing.
- For a lower-carb version, omit the rice and add extra vegetables like spinach or kale.
- This recipe is easily customizable. Try swapping ground beef for ground turkey, bison, or lamb for variety.
- Leftovers can be stored in an airtight container in the refrigerator for up to 4 days, making it perfect for meal prep.
Tips:
- For extra flavor, try using homemade beef bone broth.
- To save time, you can use pre-cut frozen vegetables.
- This dish freezes well. Portion into individual containers for easy grab-and-go meals.
Variations:
- Vegetarian: Replace ground beef with crumbled tempeh or your favorite plant-based ground meat alternative.
- Spicy: Add a diced jalapeño with the bell pepper for extra heat.
- Autumn-inspired: Swap sweet potato for butternut squash and add a pinch of cinnamon.
Nutrition
- Serving Size: 1
- Calories: 425
- Sugar: 6g
- Sodium: 780mg
- Fat: 23g
- Saturated Fat: 7g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 80mg