jamaican

Jamaican Browned Beef with Pumpkin and Rice

This simmered dish pairs ground beef, 85% lean with white rice, dry, pumpkin, diced and onion, sliced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

39 g Protein

61 g Carbohydrates

27 g Fat

3 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

126g ground beef, 85% lean 315 kcal
52g white rice, dry 190 kcal
118g pumpkin, diced 31 kcal
52g onion, sliced 21 kcal
4g garlic, minced 6 kcal
4g brown sugar 15 kcal
7g canola oil 62 kcal
1g ground allspice 3 kcal
1g fresh thyme leaves 1 kcal
89g water 0 kcal

Cooking instructions

white ricewater
Cook the rice in salted water until tender; drain if needed and keep warm.
ground beefground allspicefresh thyme leaves
Season ground beef with allspice, thyme, and a pinch of salt and pepper.
brown sugarcanola oil
Heat oil in a skillet over medium-high. Add sugar and let it melt to deep amber, 30-60 seconds.
ground beef
Add beef and break up; cook until browned and the color deepens, 6-8 minutes.
pumpkinoniongarlicwater
Stir in onion, garlic, and pumpkin; cook 2 minutes. Add water, cover, and simmer 10-12 minutes until pumpkin is tender and sauce is glossy.
ground beefwhite ricepumpkin
Serve the browned beef and pumpkin over the rice.