Spicy Mediterranean Beef & Bean Skillet — 5-Day Meal Prep (5 Dinners)

Description: Lean beef and white beans simmered with roasted peppers, eggplant, tomatoes and oregano for a spicy, high-fiber, low-GI dinner. Serve with barley or cauliflower mash (I include both options). Designed for portion control, steady blood glucose, and quick weekday reheating.

Ingredients (GI listed for each ingredient) — makes 5 servings

• 1.5 lb (680 g) lean ground beef, 90% lean (GI: 0)
• 3 cups canned white beans (cannellini), drained & rinsed (about 540 g) (GI: ~31)
• 2 medium eggplants (about 1 lb / 450 g), diced and roasted (GI: ~15)
• 3 bell peppers (mixed colors), diced and roasted (about 450 g) (GI: ~15)
• 1 large onion, finely chopped (about 200 g) (GI: ~10)
• 4 garlic cloves, minced (GI: ~30)
• 1 (28 oz / 800 g) can crushed tomatoes, no added sugar (GI: ~30)
• 2 tbsp tomato paste (GI: ~30)
• 2 tbsp extra-virgin olive oil (GI: 0)
• 2 tsp smoked paprika (GI: 0)
• 1.5–2 tsp Aleppo pepper or crushed red pepper (adjust to taste) (GI: 0)
• 1 tsp ground cumin (GI: 0)
• 2 tsp dried oregano (GI: 0)
• 1 tsp sea salt (adjust) (GI: 0)
• 1/2 tsp freshly ground black pepper (GI: 0)
• 2 tbsp red wine vinegar or lemon juice (GI: 0)
• 1/2 cup fresh parsley, chopped (GI: 0)
• Optional garnish: 1/2 cup crumbled reduced-fat feta (about 75 g) (GI: 0) — omit if dairy-free

Serve-with option A — Whole-grain barley (higher fiber, lower GI than refined grains)

• 2 cups cooked pearled barley (for 5 servings; about 100 g cooked per serving) (GI: ~25)

Serve-with option B — Cauliflower mash (lower GI, lower carbs)

• 1.5 large heads cauliflower (about 1.2 kg), cut into florets and steamed/mashed (GI: ~15)

Cooking instructions

1. Roast vegetables: Preheat oven to 425°F (220°C). Toss diced eggplant and bell peppers with 1 tbsp olive oil, a pinch of salt and pepper. Spread on a baking sheet and roast 20–25 minutes until browned and tender. Set aside.
2. Brown beef: While veg roast, heat 1 tbsp olive oil in a large deep skillet over medium-high. Add chopped onion; sauté 4–5 minutes until translucent. Add minced garlic; cook 30 sec. Add ground beef; break up and brown 5–7 minutes until no longer pink. Drain excess fat if needed (leave a little for flavor).
3. Build the sauce: Stir in tomato paste, smoked paprika, cumin, Aleppo/crushed red pepper, oregano, salt and pepper; cook 1 minute. Add crushed tomatoes and red wine vinegar; bring to a simmer.
4. Add beans & roasted veg: Stir in drained white beans and the roasted eggplant and peppers. Simmer gently 8–10 minutes to blend flavors. Taste and adjust salt, pepper, and heat.