Description

A simple, one-pan high-protein dinner featuring ground beef, black beans, and rice seasoned with taco spices. Perfect for busy weeknights and meal prep.

Ingredients

Scale

1 pound ground beef (80/20 lean-to-fat ratio)
1 medium yellow onion, diced
4 cloves garlic, minced
1 cup long-grain white rice (uncooked)
2 cups chicken broth (low-sodium)
1 can (15 oz) black beans, drained and rinsed
1 can (14.5 oz) diced tomatoes, drained
2 tablespoons taco seasoning (or homemade mix)
1 teaspoon cumin
1 teaspoon chili powder
1 cup shredded cheddar cheese
½ cup fresh cilantro, chopped
Lime wedges for serving

Instructions

Cook the rice according to package directions (usually 1 cup rice to 2 cups water, simmer for 18 minutes). Rinse rice before cooking to remove excess starch. Set aside and keep covered.
Heat a large skillet over medium-high heat. Add the ground beef and break it into small crumbles with a wooden spoon. Cook for 6-8 minutes until fully browned. Drain excess fat if necessary.
Push the beef to one side of the pan and add the diced onion. Cook for 3-4 minutes until translucent. Add the minced garlic and cook for 1 more minute.
Add the taco seasoning, cumin, and chili powder to the onions and garlic. Stir for 30 seconds to toast the spices. Pour in the chicken broth, scraping up any browned bits from the bottom of the pan. Simmer for 2 minutes.
Add the drained black beans and diced tomatoes to the skillet. Stir to combine. Reduce heat to medium-low and simmer uncovered for 5-7 minutes until the sauce thickens slightly.
Stir in the cooked rice. Mix thoroughly to coat every grain. Let it heat through for 2 minutes. If it looks too dry, add a splash of broth or water.
Remove the skillet from heat. Sprinkle the shredded cheese over the top. Cover with a lid for 2 minutes to let the cheese melt.
Serve hot, topped with fresh cilantro and a squeeze of lime.

Notes

Toast spices in the pan for 30 seconds before adding liquid to enhance flavor. Drain most of the liquid from the canned tomatoes to prevent a soupy dish. Use low-sodium broth and beans to control salt content. For a lighter version, use 93/7 ground beef and skip the cheese. For a vegetarian version, swap beef for extra beans or lentils and use vegetable broth.

Prep Time: 10 minutes
Cook Time: 35 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 serving (approx. 1
Calories: 380
Sugar: 3
Sodium: 650
Fat: 16
Saturated Fat: 7
Carbohydrates: 35
Fiber: 7
Protein: 22

Keywords: ground beef skillet, meal prep, high protein, one pan dinner, black beans and rice, easy weeknight dinner, family friendly