Mediterranean Beef and Vegetables
One pot quick and simple recipe! This is a great Protein and Veg clean meal where you still have room to served with an extra side of carbs dependent on your macros!
Fab meal prep to freeze recipe or one for the whole family so your not cooking everyone different meals!
Can be cooked in the slow cooker . Go to points 1-5 (i whack it in in the morning and the beef falls apart when it comes to tea time!) or in a pot in 45 minutes. Jump to point 6- 11 for stove method.
Notes
Calorific content and Macro breakdown based on brands used by Iron Avengers Fitness
Ingredients
- 250g Lean trimmed and cubed beef
- 140g Sliced Onion (white or red)
- 2 large courgettes (i sometimes sub with Aubergine
- 1/2 tsp of each: ground cumin, paprika & ground coriander
- 1 garlic clove, chopped
- 150ml vegetable stock
- 250g Tomatoes (ideally cherry bit large ones cut into chunk work just fine)
- 3 peppers, deseeded and chopped into chunks (you can opt and mix whatever colours of peppers you like,)
Instructions
- For the One pot slow cooker method:
- Put all ingredients into a slow cooker and mix until combined.
- Set slow cooker to 'low'
- Leave for a minimum of 5 hours to slow cook.
- BINGO!
- For the stove method :Heat a low calorie spray in a heavy based pan with a lid.
- Cooke the beef and onions over a high heat for 2-3 minutes until golden.
- Add the courgettes and stir-fry for 3-4 minutes until they begin to soften.
- Add the spice and toss well. Then add the peppers and garlic. Reduce the heat and cook over a medium heat for 5 minutes until the pepper start to soften.
- Pour in the stock and stir to coat, Add the tomatoes, season with salt and pepper to your tasting and cover with the lid.
- Simmer for 20 minutes over a medium heat stirring every so often until the veg is tender. Optional: stir through a handful of fresh chopped coriander to serve.
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Amount Per Serving: 3
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Calories
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240
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% Daily Value*
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Total Fat
6
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9.2%
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Saturated Fat
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0
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Trans Fat
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Cholesterol
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0
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Sodium
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0
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Total Carbohydrate
17
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5.7%
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Dietary Fiber
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0
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Sugars
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Protein
31
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Vitamin A
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Vitamin C
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Calcium
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Iron
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Iron Avengers Fitness
