High Protein Beef and Cabbage Skillet
Thinly sliced cabbage stretches ground beef into four hearty portions. Soy sauce and garlic keep the ingredient list short, and everything cooks in one deep skillet.
Equipment
- 1 Deep 12-inch skillet with lid (about 5-quart capacity)
- 1 spatula
- 1 knife and cutting board
- 1 scale
- 1 thermometer
Ingredients
- 1 1/2 lb raw 90% lean ground beef about 1 1/2 pounds
- 8 1/2 cups green cabbage core removed, thinly sliced; raw edible weight
- 2 cups carrots scrubbed or peeled, coarsely grated
- 1 cup peeled onion diced
- 4 cloves peeled garlic minced, about 4 cloves
- 2 Tbsp regular soy sauce 2 tablespoons
- 1/2 tsp ground black pepper
- 1/2 cup water 1/2 cup; plus plain water only if needed
Instructions
- Heat a deep 12-inch skillet over medium-high heat. Add the beef without extra oil and break it into small crumbles. Cook for about 7–9 minutes, stirring, until no raw clumps remain and the beef reaches at least 160°F (71°C). Do not drain the rendered fat; it is included in this estimate.
- Reduce the heat to medium. Add the onion and grated carrots to the beef and juices. Cook for about 4 minutes, stirring. Add garlic and cook for another 30 seconds.
- Add the cabbage in two or three handfuls, stirring each into the pan as it begins to wilt. Add the soy sauce, pepper and 1/2 cup water. Stir from the bottom to loosen browned bits.
- Cover and cook over medium-low heat for about 8–10 minutes, stirring once or twice, until the cabbage is tender enough for you. Uncover for the final 1–2 minutes if there is too much liquid. If the pan dries before the cabbage softens, add a splash of plain water.
- Stir well and divide all the beef, vegetables and pan juices into four equal portions. The nutrition covers the skillet only; rice, noodles and toppings would be separate additions.
Notes
Four equal portions of the entire skillet, each with 170 g raw-weight 90% lean beef, 150 g raw edible cabbage and one-quarter of carrots, onion, garlic, soy sauce and pepper. All rendered fat and sauce retained; final cooked serving weight not measured. No rice or noodles included. Equipment: Deep 12-inch skillet with lid (about 5-quart capacity); spatula; knife and cutting board; scale; thermometer. Refrigerate in shallow containers at 40°F or below within 2 hours, or 1 hour above 90°F. Use within 3–4 days. Reheat covered to 165°F, stirring and adding a splash of water if needed. Freeze a trial portion for up to 2 months as an untested quality plan; thaw in the refrigerator. Cabbage will be softer after storage. Timing is a development estimate and has not been kitchen tested. Nutrition is Estimated, not Reviewed. No optional toppings included.