Minced Meat and Vegetable Stir-Fry is a quick, high-protein meal that’s perfect for busy weeknights. Packed with fiber, vitamins, and healthy fats, this dish supports muscle growth, boosts immunity, and aids digestion. The combination of lean minced meat with nutrient-rich vegetables like bell peppers and zucchini makes it both flavorful and nutritious. Its versatility allows for easy customization, making it a go-to option for healthy, balanced meals.
Ingredients
- 300g minced meat (lean beef or lamb)
- 1 onion, diced
- 1 zucchini, sliced
- 1 bell pepper, chopped
- 2 garlic cloves, minced
- 2 tbsp buffalo ghee (or any preferred cooking oil)
- Salt, black pepper, and paprika (to taste)
Instructions
1. Heat the buffalo ghee in a large pan over medium heat.
2. Add the diced onions and sauté until soft and translucent (about 3-4 minutes).
3. Add the minced meat and cook, stirring, until it browns evenly.
4. Stir in the minced garlic, chopped bell pepper, and sliced zucchini.
5. Season with salt, black pepper, and paprika according to your taste.
6. Continue cooking for 5-7 minutes or until the vegetables are tender but still crisp.
7. Serve warm, optionally with rice or quinoa.
This stir-fry is rich in iron, protein, and healthy fats from the minced meat and ghee. The bell peppers provide vitamin C, the zucchini offers vitamin A, and the garlic supports immunity. The dish is also a good source of dietary fiber, which aids digestion. 
Nutrition Value:
1. 300g minced meat (lean beef or lamb)
- Calories: approximately 600
- Carbohydrates: 0g
- Protein: 60g
- Fat: 42g
- Sodium: 100mg (varies by preparation)
- Cholesterol: 120mg
- Vitamins: B vitamins (B12, B6, niacin)
- Minerals: iron, zinc, phosphorus
- Nutritional benefit: provides a high source of protein, essential for muscle growth and repair, and is rich in iron, which supports oxygen transport in the blood.
2. 1 onion, diced
- Calories: 44
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: vitamin C, B vitamins (B6, folate)
- Minerals: potassium, manganese
- Nutritional benefit: contains antioxidants that support heart health and immune function, and provides fiber that aids in digestion.
3. 1 zucchini, sliced
- Calories: 33
- Carbohydrates: 7g
- Protein: 3g
- Fat: 0g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: vitamin C, vitamin A, folate
- Minerals: potassium, magnesium
- Nutritional benefit: low in calories and high in water content, zucchini supports hydration and is a good source of antioxidants that promote overall health.
4. 1 bell pepper, chopped
- Calories: 24
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: vitamin C, vitamin A, vitamin B6
- Minerals: potassium, folate
- Nutritional benefit: rich in vitamin C, bell peppers enhance immune function and skin health while providing fiber for digestive support.
5. 2 garlic cloves, minced
- Calories: 9
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: vitamin C, B vitamins (B6, thiamin)
- Minerals: manganese, calcium, potassium
- Nutritional benefit: known for its antimicrobial properties, garlic supports heart health and has anti-inflammatory effects, making it beneficial for overall wellness.
6. 2 tbsp buffalo ghee (or any preferred cooking oil)
- Calories: 256
- Carbohydrates: 0g
- Protein: 0g
- Fat: 28g
- Sodium: 0mg
- Cholesterol: 54mg
- Vitamins: vitamin A, vitamin E
- Minerals: none
- Nutritional benefit: provides healthy fats that are essential for hormone production and nutrient absorption, and contains fat-soluble vitamins that support various bodily functions.
7. Salt, black pepper, and paprika (to taste)
- Calories: negligible
- Carbohydrates: negligible
- Protein: negligible
- Fat: negligible
- Sodium: varies by amount used
- Cholesterol: 0mg
- Vitamins: paprika contains vitamin A
- Minerals: potassium, magnesium (in paprika)
- Nutritional benefit: enhances flavor and can provide antioxidants (especially paprika) while aiding digestion and potentially boosting metabolism.
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