⭐ Introduction:
This hearty one-pan skillet is perfect for a quick and balanced meal, especially for those following a bariatric lifestyle. The lean ground beef offers high-quality protein to support healing and satiety, while zucchini and sweet potatoes bring fiber, potassium, and a touch of natural sweetness. The texture is soft enough for easy digestion and the flavor is comforting without being overly rich or spicy.
🛒 Ingredients (Makes 4 small portions or 2 larger ones)
- 8 oz lean ground beef (93% lean or higher)
- 1 medium zucchini, diced small
- 1 small sweet potato, peeled and diced very small
- 1/2 small yellow onion, finely chopped
- 1 garlic clove, minced (optional)
- 1/2 tsp olive oil (for sautéing)
- 1/2 tsp paprika
- 1/4 tsp dried oregano
- Salt and pepper, to taste
- 2 tbsp low-sodium beef or chicken broth (or water)
- Optional topping: 1 tbsp grated Parmesan or reduced-fat cheese
🍳 Instructions
1. Prep Your Veggies
- Dice the zucchini and sweet potato into small, uniform pieces—this ensures even cooking and a texture that’s easier to chew and digest.
- Mince the garlic and chop the onion finely.
2. Cook the Sweet Potato
- In a nonstick skillet over medium heat, add 1/2 tsp olive oil.
- Add the sweet potato and a splash of water or broth (1–2 tbsp). Cover with a lid and let it steam for about 6–8 minutes, stirring occasionally, until slightly softened.
3. Add Aromatics & Ground Beef
- Push the sweet potato to one side of the pan. Add the onion and garlic (if using) to the other side. Sauté 2–3 minutes until fragrant.
- Add the ground beef, breaking it apart with a spatula. Cook until browned and no longer pink, about 5–7 minutes.
4. Add Zucchini & Season
- Stir in the diced zucchini, paprika, oregano, salt, and pepper.
- Cook uncovered for another 5–6 minutes, stirring occasionally, until the zucchini is soft and the sweet potatoes are fork-tender.
- If the mixture begins to stick, add another tablespoon of broth or water.
5. Final Touches
- Taste and adjust seasoning if needed.
- If using cheese, sprinkle on top and let it melt in the final minute of cooking.
🥄 Serving Suggestions
- Serve warm in small bariatric-appropriate portions.
- Can be paired with a dollop of plain Greek yogurt for added protein and creaminess.
- Store leftovers in an airtight container in the fridge for up to 3 days.
✅ Bariatric Tips:
- Portion Control: Start with a few tablespoons and chew thoroughly.
- Texture: Dice vegetables finely and cook until soft for easy digestion.
- Protein First: Make sure you eat the ground beef portion first to hit your protein goals.
- No Spicy Add-ins: Keep seasonings mild unless you’re cleared to tolerate more.