Description
A quick and easy one-pan meal featuring ground beef, zucchini, and rice with a flavorful garlic soy glaze. Perfect for busy weeknights, this balanced dish combines protein, veggies, and carbs with minimal cleanup.
Ingredients
- 1 pound ground beef (80/20 preferred)
- 1 cup uncooked white or brown rice (long-grain white rice recommended)
- 2 medium zucchinis, diced or sliced into half-moons
- 3 cloves garlic, minced
- 1/4 cup low sodium soy sauce
- 1 tablespoon brown sugar
- 2 teaspoons sesame oil
- 2 stalks green onions, thinly sliced (optional, for garnish)
- 2 cups vegetable broth or water
- Salt and pepper to taste
Instructions
- Heat a large skillet over medium-high heat. Add ground beef, season lightly with salt and pepper, and break it up with a spoon. Cook until browned with no pink remaining, about 8-10 minutes. Drain excess fat if needed but leave a little for flavor.
- Stir in minced garlic and diced zucchini. Cook for 3-4 minutes until zucchini starts to soften but remains slightly crisp.
- Add uncooked rice to the pan and stir to combine with beef and zucchini. Pour in vegetable broth or water, stir quickly, and bring to a gentle boil.
- Reduce heat to low, cover the pan with a lid, and simmer for 18-20 minutes without lifting the lid. Check at 18 minutes and cook longer if liquid remains.
- While rice cooks, whisk together soy sauce, brown sugar, and sesame oil in a small bowl until sugar dissolves.
- Once rice is tender and liquid absorbed, remove lid and drizzle garlic soy glaze evenly over the mixture. Stir gently to coat everything.
- Taste and adjust seasoning with salt or extra soy sauce if needed. Garnish with sliced green onions before serving.
Notes
Use a tight-fitting lid to trap steam for perfectly cooked rice. Avoid stirring rice while cooking to prevent gumminess. Add a splash of broth or water if rice seems dry after cooking and let it rest covered off heat for 5 minutes to fluff. For gluten-free, substitute soy sauce with tamari or coconut aminos. Ground turkey or chicken can be used as protein alternatives. Optional garnishes include toasted sesame seeds.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approximatel
- Calories: 450
- Sugar: 5
- Sodium: 600
- Fat: 22
- Saturated Fat: 8
- Carbohydrates: 38
- Fiber: 3
- Protein: 28
Keywords: one-pan, ground beef, zucchini, rice bowl, garlic soy glaze, quick dinner, healthy dinner, easy recipe, weeknight meal