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Day 1 Dinner: Ground Beef Stir-Fry + Zucchini, Onions & Garlic

Prep Time:

5 Minutes

Cook Time:

12-15 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Savory ground beef stir-fried with tender zucchini, caramelized onions, and fragrant garlic, finished with a drizzle of rich olive oil. This affordable, nutrient-packed dinner is quick to prepare and full of flavor.

Ingredients

Ground Beef Stir-Fry:

  • 6 oz ground beef (80/20 for extra flavor)

  • 1 small zucchini, sliced or diced

  • ¼ small onion, thinly sliced

  • 1 garlic clove, minced

  • 1 tablespoon olive oil (for finishing)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • Pinch of red pepper flakes (optional for heat)

Preparation

Prepare Ingredients:

  1. Chop Vegetables: Slice or dice zucchini, thinly slice the onion, and mince the garlic.

  2. Preheat Skillet: Heat a large skillet over medium heat.

Cook the Stir-Fry:

  1. Brown Ground Beef: Add ground beef to the skillet. Break it up with a spatula and cook for 5-6 minutes until browned and cooked through. Drain excess grease if necessary.

  2. Add Onions & Garlic: Add sliced onions and minced garlic to the skillet with the beef. Cook for 2-3 minutes, stirring occasionally, until onions are softened and fragrant.

  3. Add Zucchini: Stir in zucchini and cook for another 3-4 minutes until tender but still slightly crisp.

  4. Season to Taste: Sprinkle with sea salt, black pepper, and red pepper flakes (if using). Stir well to combine.

Finish & Serve:

  1. Drizzle with Olive Oil: Remove from heat and drizzle 1 tablespoon of olive oil over the stir-fry for added richness and flavor.

  2. Plate & Garnish: Transfer to a plate and garnish with fresh herbs, if desired.


Ways to Make it Budget Friendly:

  • Buy Ground Beef in Bulk: Purchase family packs of ground beef and freeze portions for future meals. Get for 80/20 ground beef as it’s usually cheaper and adds extra flavor.

  • Use Frozen Zucchini & Onions: Frozen zucchini and onions can be more affordable and save time on prep. They’re just as nutritious and cook quickly.

  • Stretch the Meal with Extra Veggies: Add budget-friendly vegetables like cabbage, mushrooms, or bell peppers to stretch the stir-fry without increasing the cost.

  • Substitute Ground Pork or Turkey: Use ground pork or turkey if it’s on sale for a cheaper alternative that still delivers great flavor.

  • Save Leftovers for Quick Meals: Double the batch and store leftovers for an easy meal the next day, reducing the need for additional cooking.

  • Make Your Own Minced Garlic: Buy whole garlic bulbs and mince them yourself to save money compared to pre-minced garlic.


Quick & Simple Flavor Boost Options (Optional):

  • Garlic Butter Finish: Melt a little garlic butter over the stir-fry before serving for extra richness.

  • Parmesan Cheese Sprinkle: Grate Parmesan over the stir-fry for a salty, nutty finish.

  • Chili Oil Heat: Drizzle with chili oil for added spice and warmth.

  • Italian Herb Mix: Add a sprinkle of dried oregano, basil, and thyme for an herby twist.

  • Lemon Zest Brightness: Grate fresh lemon zest over the dish for a pop of citrus to balance the richness.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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