One-Pan Mediterranean Beef & Veggie Skillet

Description: A quick, 30-minute, pantry-friendly one-pan meal combining lean ground beef with low-GI veggies, Mediterranean herbs, and a touch of tomato for brightness. High in protein and fiber to help steady blood sugar.

Ingredients (with estimated Glycemic Index for each)

• 1 lb (450 g) lean ground beef (90% lean) — GI: 0 (minimal carbs)
• 1 medium onion, diced (~150 g) — GI: 10
• 2 cloves garlic, minced — GI: 0
• 1 red bell pepper, diced — GI: 15
• 1 medium zucchini, diced — GI: 15
• 1 cup canned diced tomatoes, no salt added (240 g) — GI: 30
• 1 cup canned chickpeas, rinsed and drained (165 g) — GI: 28
• 2 tbsp tomato paste — GI: 30
• 1 tbsp olive oil — GI: 0
• 1 tsp dried oregano — GI: 0
• 1 tsp dried basil — GI: 0
• 1/2 tsp smoked paprika — GI: 0
• 1/2 tsp ground black pepper — GI: 0
• 1 tsp kosher salt (adjust to taste) — GI: 0
• 2 tbsp chopped fresh parsley or cilantro for garnish — GI: 0
• Optional: 1/4 cup crumbled reduced-fat feta for serving — GI: 0

Cooking Instructions

1. Heat a large skillet over medium-high heat. Add olive oil.
2. Add diced onion and sauté 3 minutes until softened. Add garlic and cook 30 seconds.
3. Add lean ground beef; break up with a spoon. Cook 5–7 minutes until browned and no longer pink.
4. Stir in diced red pepper and zucchini; cook 3–4 minutes until slightly tender.
5. Add tomato paste, canned diced tomatoes, and drained chickpeas. Stir in oregano, basil, smoked paprika, salt, and pepper.
6. Reduce heat to medium-low, simmer 5 minutes to combine flavors and heat chickpeas through. If pan looks dry, add 2–3 tbsp water.
7. Taste and adjust seasoning. Remove from heat and garnish with parsley and optional feta.

Flavor profile explanation

• Savory, herb-forward Mediterranean notes with a touch of smoky paprika and bright acidity from tomatoes balanced by the richness of lean beef.

Serving size

• Serves 4 (about 1 cup per person). Portion brown rice or cauliflower rice on the side if desired (note: adds carbs).

Nutritional facts (per serving, estimated) | Amount per serving | | | Calories | 360 kcal | | Total Fat | 18 g | | Saturated Fat | 6 g | | Cholesterol | 85 mg | | Sodium | 520 mg | | Total Carbohydrate | 20 g | | Dietary Fiber | 6 g | | Total Sugars | 6 g | | Includes Added Sugars | 0 g | | | 29 g | | Vitamin D | 0 IU | | Calcium | 80 mg | | Iron | 3.5 mg | | Potassium | 720 mg |