Ground Beef Stir Fry Recipe

Introduction:
Ground Beef Stir Fry is a quick, flavorful dish that combines lean ground beef with fresh vegetables and Mediterranean ingredients. This dish is a healthy, satisfying meal that’s perfect for busy weeknights or meal prep. You can serve it with rice, quinoa, or enjoy it in lettuce wraps for a low-carb option. The savory, tangy flavors from olives and feta, along with the richness of the ground beef, create a balanced and delicious meal. Let’s dive into how you can make this mouthwatering stir fry at home!

Ingredients:

For the Stir Fry:

• 1 lb ground beef (90% lean or leaner)
• 1 tbsp olive oil
• 1 small red onion, diced
• 2 cloves garlic, minced
• 1 small zucchini, diced
• 1 red bell pepper, diced
• 1/2 cup cherry tomatoes, halved
• 1/3 cup Kalamata olives, sliced
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp red pepper flakes (optional)
• Salt & black pepper to taste
• 1/4 cup crumbled feta cheese
• 1 tbsp lemon juice
• 2 tbsp fresh parsley, chopped

Optional Serving Ideas:

• Cooked quinoa or rice
• Pita bread or naan
• Lettuce wraps for a low-carb option

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the ground beef to the skillet, breaking it up with a spoon or spatula. Cook for 5-7 minutes or until the beef is browned and cooked through. Drain any excess fat if needed.
3. Add the diced red onion and garlic to the skillet and cook for 2-3 minutes until the onion becomes translucent and fragrant.
4. Stir in the diced zucchini, bell pepper, and cherry tomatoes. Cook for another 4-5 minutes, or until the vegetables are tender but still crisp.
5. Season the stir fry with dried oregano, smoked paprika, cumin, red pepper flakes (optional), salt, and black pepper. Stir everything together to coat the vegetables and beef in the spices.
6. Remove the skillet from the heat. Stir in the Kalamata olives, crumbled feta cheese, and lemon juice. Mix until everything is well combined.
7. Garnish with chopped fresh parsley before serving.

Methods:

The key to making this stir fry is using a large skillet or wok that can hold all the ingredients comfortably. By cooking the ground beef first and adding the vegetables afterward, you maintain a nice balance of flavors and textures. The use of Mediterranean ingredients like Kalamata olives and feta cheese adds a unique twist, making this dish more exciting. The lemon juice at the end provides a fresh burst of flavor that brightens up the savory ingredients. The stir fry method allows the ingredients to cook quickly while retaining their freshness and nutrients.

History:

Stir-fry dishes are central to Chinese cuisine, originating in ancient China. The technique involves cooking food quickly in a small amount of oil, typically in a wok. The stir fry technique spread across Asia and eventually around the world, with many countries adapting it to suit local tastes and ingredients. Ground beef stir fry is a modern interpretation of this classic dish, blending traditional stir-fry techniques with ingredients from Mediterranean cuisine. The addition of feta cheese and Kalamata olives gives the dish a unique flavor profile and a nod to Greek and Middle Eastern culinary traditions.

Benefits:

This Ground Beef Stir Fry is packed with nutrients from lean protein, fresh vegetables, and healthy fats. Ground beef provides a good source of iron, zinc, and vitamin B12, which are essential for energy production and immune system function. The vegetables like zucchini, bell pepper, and tomatoes add dietary fiber, vitamins, and antioxidants that support overall health. Kalamata olives provide heart-healthy monounsaturated fats, while feta cheese offers calcium for strong bones. The dish is also customizable, making it easy to serve with a variety of low-carb or whole-grain options.

Nutrition:

The nutritional content of the Ground Beef Stir Fry varies depending on the ingredients and serving size. On average, a serving of the stir fry (without added rice or bread) contains approximately:

• Calories: 350-400 kcal
• Protein: 30-35g
• Fat: 25-30g
• Carbohydrates: 10-12g
• Fiber: 3-4g
• Sodium: 600-800mg

For a healthier version, you can reduce the amount of feta cheese or serve it with a low-carb base like lettuce wraps.

Conclusion:

The Ground Beef Stir Fry is a flavorful, healthy, and versatile meal that is perfect for any occasion. With its combination of lean protein, fresh vegetables, and Mediterranean flavors, it provides a satisfying meal that can be enjoyed by anyone. Whether you’re following a low-carb diet or simply looking for a delicious weeknight dinner, this recipe is sure to become a family favorite. It’s easy to prepare, customizable, and packed with nutrition – a win-win in the kitchen!

Lovers:

This dish is perfect for lovers of bold Mediterranean flavors, as well as those who enjoy quick, easy stir-fry meals. Whether you’re a fan of Greek cuisine or just enjoy a healthy, balanced meal, this Ground Beef Stir Fry will surely satisfy your taste buds. It’s ideal for sharing with loved ones at the dinner table or prepping for meals throughout the week.