Ground Beef and Brussels Sprouts: Easy Comfort Food Delight

Introduction to Ground Beef and Brussels Sprouts

When it comes to quick and nutritious weeknight dinners, few combinations can rival ground beef and Brussels sprouts. This duo not only satisfies hunger but also impresses with its rich flavors and delightful textures. Whether you’re whipping up a hearty skillet meal or a cozy casserole, these ingredients work together seamlessly to create a satisfying dish.

Why Ground Beef and Brussels Sprouts are a Perfect Pairing

So, what makes ground beef and Brussels sprouts such an excellent match? For starters, both ingredients bring something special to the table. Ground beef is a hearty source of protein, offering essential nutrients such as iron and zinc, crucial for a balanced diet. According to the USDA, a 3-ounce serving of cooked ground beef contains roughly 22 grams of protein, making it a fantastic choice for active lifestyles.

On the other hand, Brussels sprouts are nutritional powerhouses. Packed with vitamins C and K, they provide antioxidants that support overall health. With only 38 calories per cup, these little cabbage-like vegetables keep your meals light without sacrificing flavor. Plus, their slightly bitter profile contrasts beautifully with the savory richness of ground beef.

When combined, ground beef and Brussels sprouts create a dish that offers taste, texture, and nutrition in every bite. You can easily sauté or roast Brussels sprouts, allowing their natural sweetness to shine while complementing the juicy, flavorful beef.

Another great aspect of this pairing is its versatility. Whether you’re looking to make a comforting stir-fry or a filling stuffed dish, the duo lends itself well to various culinary techniques. You can even add ingredients like Turkey Bacon or Chicken Ham for an extra layer of flavor.

If you’re curious about more ways to incorporate seasonal veggies into your meals, check out this fantastic resource from the American Heart Association.

In conclusion, embracing the combination of ground beef and Brussels sprouts means you’re not just serving a meal — you’re offering a delightful, healthful dining experience. Next time you’re in the kitchen, consider this perfect pairing for a meal that’s both delicious and nourishing.

Ingredients for Ground Beef and Brussels Sprouts

Essential Ingredients for the Recipe

Creating a delightful ground beef and Brussels sprouts dish begins with a few key ingredients. Here’s what you need to have on hand:

• Ground Beef: Go for lean ground beef to keep things healthy without sacrificing flavor.
• Brussels Sprouts: Fresh or frozen works, but make sure they’re vibrant and firm.
• Onion: Adds sweetness and depth, complementing the beef beautifully.
• Garlic: Fresh garlic brings a punch of flavor that elevates the entire dish.
• Olive Oil: A splash of olive oil helps in sautéing, adding richness.
• Broth: Chicken or vegetable broth can lend a savory base to the mix.

Optional Ingredients for Extra Flavor

Want to turn up the flavor? Consider these optional ingredients for your ground beef and Brussels sprouts creation:

• Turkey Bacon: For that smoky, savory kick.
• Chicken Ham: A delightful addition for a taste twist.
• Spices: Try paprika or Italian seasoning for an aromatic touch.
• Nuts: Chopped walnuts or almonds can add texture and health benefits.

Feel free to mix and match according to your palate! You can explore more creative variations in some of these recipes for inspiration. Happy cooking!

Preparing Ground Beef and Brussels Sprouts

When it comes to meal prep, nothing beats a simple yet satisfying dish like ground beef and Brussels sprouts. This recipe not only satisfies your hunger but also delivers a truckload of nutrients. Let’s walk through the steps to prepare this delightful meal together!

Gather Your Ingredients

Before you dive into cooking, it’s essential to gather everything you need. You’ll want to have the following ingredients on hand:

• 1 pound of ground beef (lean is preferable)
• 1 pound of Brussels sprouts
• 2 tablespoons of olive oil (extra virgin adds great flavor)
• 1 medium onion, chopped
• 2 cloves of garlic, minced (because garlic makes everything better)
• Turkey Bacon, about 4 slices, chopped
• Salt and pepper, to taste
• Optional: red pepper flakes for some heat, soy sauce for added umami, and a squeeze of lemon juice for brightness

Having these items prepped will streamline your cooking process and ensure that you don’t miss any key ingredients.

Prep the Brussels Sprouts

Next up, let’s give those Brussels sprouts a little love. Here’s how to prep them:

1. Rinse: Start by rinsing the Brussels sprouts under cold water to remove any grit.
2. Trim: Cut off the tough stem end of each sprout. You can also slice larger sprouts in half to ensure even cooking.
3. Score: If desired, you can score the bottom of each sprout in an ‘X’ shape. This helps them cook evenly and absorb flavors better.
4. Dry: Pat them dry with a paper towel to remove excess moisture.

These little green gems are packed with fiber and vitamins, making them a worthy addition to your plate. If you’re curious about the health benefits of Brussels sprouts, check out this resource from the American Heart Association.

Cook the Ground Beef

With your sprouts ready, it’s time to turn to the ground beef.

1. In a large skillet, heat 1 tablespoon of olive oil over medium heat.
2. Add the chopped onion and sauté until translucent (about 3-4 minutes). The aroma is going to be delightful!
3. Introduce the ground beef to the skillet, breaking it up with a wooden spoon. Season with salt and pepper to taste. Cook until browned and cooked through, around 6-8 minutes.
4. Stir in the minced garlic and let it sauté for an additional minute. Trust me; this step adds depth to the dish that you won’t want to skip.

Combine Ingredients

Now comes the fun part—bringing everything together!

1. Push the cooked ground beef mixture to one side of the skillet and add the chopped turkey bacon on the open side.
2. Cook the turkey bacon until it’s crispy, which usually takes about 3-4 minutes. Then, combine with the ground beef.
3. Now, toss in the prepared Brussels sprouts. Stir everything together and let it cook for about 8-10 minutes, until the sprouts are tender and slightly caramelized.

Final Cooking Steps

To finish off your ground beef and Brussels sprouts dish, consider these final touches:

• If you prefer a bit more flavor, add a splash of soy sauce—or even a sprinkle of red pepper flakes.
• Allow everything to cook for an additional 2-3 minutes to meld the flavors.
• Just before serving, a squeeze of fresh lemon juice can elevate the dish beautifully.

Conclusion

And voilà! You now have a hearty, nutritious meal that’s perfect for any night of the week. What I love about this recipe is its versatility; you can switch out the protein or the vegetables and still have a fantastic dish. Give this a try and let the flavors of ground beef and Brussels sprouts take center stage on your dinner table! Happy cooking!

Variations on Ground Beef and Brussels Sprouts

Spicy Ground Beef and Brussels Sprouts

If you’re a fan of heat, consider turning your ground beef and Brussels sprouts dish up a notch with spicy seasonings. Adding ingredients like diced jalapeños or a splash of hot sauce can create a delightful kick. Aim for a blend of spices such as smoked paprika, cumin, and a hint of cayenne pepper to complement the savory flavor of the beef. Here’s a quick way to do that:

• Brown your ground beef with onions and garlic.
• Stir in the Brussels sprouts and your chosen spices.
• Finish with fresh herbs like cilantro for added freshness.

You can even incorporate a drizzle of chili oil right before serving for an extra punch! This approach not only enhances the dish’s flavor but can also introduce your taste buds to new levels of excitement.

Vegetarian Option: Substituting Ground Beef with Lentils

For those looking for a meatless meal, using lentils as a substitute for ground beef and Brussels sprouts is a fantastic option. Lentils are not only nutrient-dense but also absorb flavors beautifully, making them an ideal candidate for this dish. Here’s a simplified method to get you started:

• Cook lentils according to package instructions until tender.
• Sauté onions and garlic, then add Brussels sprouts until they’re crisp-tender.
• Mix in the lentils, a splash of vegetable broth, and season with your favorite herbs.

This hearty combination provides protein, fiber, and all the satisfaction of a traditional ground beef dish, with the bonus of being plant-based. If you’re curious about the benefits of lentils, check out this informative piece on Healthline for more insights.

With these variations, you can easily customize your ground beef and Brussels sprouts recipe to suit your taste preferences. Why not give them a try?

Cooking Tips and Notes for Ground Beef and Brussels Sprouts

Choosing the Right Cut of Meat

When it comes to ground beef and Brussels sprouts, starting with quality meat makes all the difference. Aim for ground beef that’s around 80/20 (lean-to-fat ratio). This will ensure your dish is flavorful and moist without being too greasy. If you have access to fresh meat from a local butcher, consider asking for recommendations on cuts to enhance your meal. Properly sourcing your beef not only enriches your dish but also supports your community—win-win!

Perfecting Brussels Sprouts Texture

Brussels sprouts can be tricky if not prepared correctly. To achieve that perfect texture, start by halving the sprouts and removing any yellowing leaves. A good tip is to blanch them in boiling water for a couple of minutes before sautéing. This method softens them while maintaining that lovely crunch we all love. For an added layer of flavor, a drizzle of balsamic reduction can complement the earthiness of the sprouts beautifully. It’s all about balancing flavors—your taste buds will thank you!

Remember, enjoy each step of the cooking process; it’s a journey to deliciousness! For more tips, consider checking out Culinary Nutrition for additional insights into selecting the best produce and proteins.

Serving Suggestions for Ground Beef and Brussels Sprouts

Ideal Side Dishes

When it comes to creating a delightful meal with ground beef and Brussels sprouts, side dishes can elevate your dining experience. Here are some great options you might consider:

• Mashed Potatoes: Creamy and buttery mashed potatoes bring comforting warmth to your plate.
• Quinoa Salad: A refreshing quinoa salad with diced vegetables adds texture and complements the heartiness of the beef.
• Roasted Sweet Potatoes: Their natural sweetness pairs beautifully with the savory flavor of your dish.
• Steamed Green Beans: For a crisp contrast, opt for simply steamed green beans, seasoned lightly with lemon.

Creative Garnishing Ideas

A sprinkle of creativity can turn a good dish into an exceptional one! Here are some garnishing ideas for your ground beef and Brussels sprouts:

• Chopped Turkey Bacon: Crispy turkey bacon bits add crunch and a savory flavor.
• Parmesan Cheese: A light dusting of freshly grated Parmesan can elevate the umami notes.
• Fresh Herbs: Consider parsley or thyme for a pop of color and freshness.
• Chili Flakes: If you enjoy a little heat, a few chili flakes can enhance the depth of flavors.

Serving both delicious and visually appealing meals is simple. Delight your guests (or yourself!) with these thoughtful additions!

Time Breakdown for Ground Beef and Brussels Sprouts

Preparation Time

Getting your ingredients ready for ground beef and Brussels sprouts is quick and easy! You’ll need about 10 minutes to wash, trim, and chop the Brussels sprouts and gather all your ingredients. It’s like a mini workout for your kitchen skills!

Cooking Time

Once you start cooking, expect to spend around 20 minutes. Brown the ground beef, sauté the onions, then toss in those lovely sprouts with some seasonings for added flavor. Cooking dinner has never been easier!

Total Time

In total, you’re looking at about 30 minutes from start to finish. Perfect for a busy weeknight meal, right? For more tips on meal prep and cooking strategies, check out this handy guide. Enjoy your ground beef and Brussels sprouts dish!

Nutritional Facts for Ground Beef and Brussels Sprouts

When it comes to ground beef and Brussels sprouts, nutritional benefits abound. Here’s a quick breakdown of what you’ll find in this delicious pairing.

Calories

In a typical serving of ground beef and Brussels sprouts, you can expect around 400-500 calories, depending on portion sizes and cooking methods. Ground beef is a hearty choice, providing savory flavors, while Brussels sprouts add a nutritious crunch.

Protein

Protein lovers rejoice! A single serving can deliver about 25-30 grams of protein, making this dish an excellent source for anyone looking to fuel their body. It’s perfect for post-workout recovery or simply to stay energized throughout your day.

Fiber

Brussels sprouts shine here, containing about 4 grams of fiber per cup. This can contribute significantly to your daily fiber intake, encouraging digestive health and keeping you feeling full longer. Plus, combining them with ground beef makes for a satisfying, balanced meal.

For more on the benefits of protein and fiber, check out resources like the American Heart Association and Healthline.

FAQs about Ground Beef and Brussels Sprouts

Can I make this dish ahead of time?
Absolutely! Preparing ground beef and Brussels sprouts in advance can save you precious time during busy weeknights. You can cook the dish in its entirety, allow it to cool, and then store it in an airtight container in the refrigerator for up to three days. For meal prep, consider dividing portions into single servings, which makes reheating a breeze. Alternatively, you can prepare the ingredients separately and store them until you’re ready to cook.

What can I use instead of ground beef?
If you’re looking to switch things up or cater to dietary preferences, there are several delicious alternatives to ground beef:

• Ground turkey: This option is leaner and still provides great flavor.
• Plant-based crumbles: A fantastic choice for vegans and vegetarians that mimics the texture of meat.
• Chicken ham or beef: For a lighter version, consider these options which can add a unique twist.

Don’t forget to adjust the cooking times as needed based on your choice!

Are Brussels sprouts healthy?
You bet! These little green powerhouses are loaded with nutrients. They’re rich in vitamins C and K, and high in fiber, which aids in digestion. Research suggests that incorporating cruciferous vegetables like Brussels sprouts into your diet may reduce the risk of chronic diseases. To learn more about the health benefits of Brussels sprouts, check out this fascinating Healthline article.

So whether you’re a seasoned home cook or a beginner, this dish of ground beef and Brussels sprouts is not only simple to whip up but also packed with nutritional punch!

Conclusion on Ground Beef and Brussels Sprouts

Cooking at home, especially with dishes like ground beef and Brussels sprouts, has numerous benefits. Not only is it generally healthier than takeout, but it also enhances your culinary skills and allows for creativity in the kitchen. When you prepare meals yourself, you can control the ingredients, potentially saving both money and calories.

Reflecting on this dish, the combination of hearty ground beef and nutritious Brussels sprouts not only satisfies the taste buds but also nourishes the body. To elevate your meals further, consider exploring resources like The World’s Healthiest Foods or Cook’s Illustrated for tips and inspiration. The joy of sharing delicious homemade meals can reignite your passion for cooking and strengthen your connections with friends and family. So, why not put on your chef’s hat and explore the culinary world at home?

Ground Beef and Brussels Sprouts: Easy Comfort Food Delight

Print Recipe

A comforting dish featuring ground beef and brussels sprouts, perfect for a quick weeknight dinner.

• Author: Souzan
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: American
• Diet: Low Carb

Ingredients

Scale 1x2x3x

• 1 pound ground beef
• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions

1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced onion and sauté until translucent.
3. Add the minced garlic and sauté for another minute.
4. Add the ground beef and cook until browned.
5. Stir in the Brussels sprouts, salt, and pepper, and cook until the sprouts are tender.

Notes

• This dish can be served over rice or pasta for a heartier meal.
• Feel free to add your favorite spices for added flavor.

Nutrition

• Serving Size: 1 plate
• Calories: 450
• Sugar: 2g
• Sodium: 500mg
• Fat: 30g
• Saturated Fat: 10g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 4g
• Protein: 35g
• Cholesterol: 100mg

Keywords: Ground Beef, Brussels Sprouts, Comfort Food