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This recipe is a perfect example of the food how I eat most days. Easy to find ingredients that are nutrient dense and low in carbs, all cooked in one skillet for simplicity!
This simple one-pot meal is grain, dairy, nut and egg-free and it's rich in heart-healthy potassium which is often deficient in low-carb diets.
You can transform this simple keto recipe into a breakfast meal by simply serving just half of the option and adding one or two fried eggs on top!
Hands-on Overall
Serving size about 1 1/2 cups
Nutritional values (per about 1 1/2 cups)
Net carbs5.3 grams
Protein28.8 grams
Fat40.7 grams
Calories508 kcal
Calories from carbs 4%, protein 23%, fat 73%
Total carbs6.2 gramsFiber0.9 gramsSugars2.4 gramsSaturated fat16.8 gramsSodium534 mg(23% RDA)Magnesium41 mg(10% RDA)Potassium780 mg(39% EMR)
Ingredients (6 servings)
- 800 g beef, minced, grass-fed (1.76 lb)
- 500 g pumpkin, diced (1.1 lb)
- 250 g bacon slices (8.8 oz)
- 3-4 tbsp fresh parsley
- 3 tbsp ghee or unsalted butter (45 ml)
- 1 tbsp paprika
- 1/2 tsp cayenne pepper
- salt and pepper, to taste
Instructions
- Cut the pumpkin in half and remove the seeds. I used Hokkaido pumpkin in this recipe. You can use any winter squash you like, just be aware of the different carbs content (e.g. butternut squash has almost twice the amount of carbs as Hokkaido). You can keep the seeds and use them for roasting.
- Place the beef into a bowl and keep at room temperature while you prepare the pumpkin.
- Peel and dice the pumpkin into small cubes.
- Transfer to a pan greased with 2 tablespoons of ghee (or butter) and briefly roast from all sides. Season with salt and cover with a lid. Stir once or twice to prevent burning and cook for about 10 minutes on low-medium heat.
- Meanwhile, slice the bacon into thin stripes and roast on a pan until brown. When done, set aside.
- Mix the beef with the spices (paprika, cayenne pepper and black pepper) and season with salt. Place in another pan greased with 1 tablespoon of butter (or ghee) and cook until brown while stirring frequently.
- When done, add the crisped up bacon. Remove from the heat and mix in freshly chopped parsley.
- Add sautéed pumpkin and combine well. Place on a serving plate, garnish with more parsley and serve. Store any leftovers in the fridge fr up to 4 days.
Pumpkin & Beef Skillet Ragu
Step by Step
Ingredients
- 800 g beef, minced, grass-fed (1.76 lb)
- 500 g pumpkin, diced (1.1 lb)
- 250 g bacon slices (8.8 oz)
- 3-4 tbsp fresh parsley
- 3 tbsp ghee or unsalted butter (45 ml)
- 1 tbsp paprika
- 1/2 tsp cayenne pepper
- salt and pepper, to taste
Instructions
- Cut the pumpkin in half and remove the seeds. I used Hokkaido pumpkin in this recipe. You can use any winter squash you like, just be aware of the different carbs content (e.g. butternut squash has almost twice the amount of carbs as Hokkaido). You can keep the seeds and use them for roasting.
- Place the beef into a bowl and keep at room temperature while you prepare the pumpkin.
- Peel and dice the pumpkin into small cubes.
- Transfer to a pan greased with 2 tablespoons of ghee (or butter) and briefly roast from all sides. Season with salt and cover with a lid. Stir once or twice to prevent burning and cook for about 10 minutes on low-medium heat.
- Meanwhile, slice the bacon into thin stripes and roast on a pan until brown. When done, set aside.
- Mix the beef with the spices (paprika, cayenne pepper and black pepper) and season with salt. Place in another pan greased with 1 tablespoon of butter (or ghee) and cook until brown while stirring frequently.
- When done, add the crisped up bacon. Remove from the heat and mix in freshly chopped parsley.
- Add sautéed pumpkin and combine well. Place on a serving plate, garnish with more parsley and serve. Store any leftovers in the fridge fr up to 4 days.
Nutrition (per serving, about 1 1/2 cups)
Calories508kcal
Net Carbs5.3g
Carbohydrates6.2g
Protein28.8g
Fat40.7g
Saturated Fat16.8g
Fiber0.9g
Sugar2.4g
Sodium534mg
Magnesium41mg
Potassium780mg
Detailed nutritional breakdown (per about 1 1/2 cups)
| Total per about 1 1/2 cups |
| 5.3 g | 28.8 g | 40.7 g | 508 kcal |
| Beef, minced (ground), raw, grass-fed |
| 0 g | 22.9 g | 26.7 g | 339 kcal |
| Pumpkin, fresh |
| 5 g | 0.8 g | 0.1 g | 22 kcal |
| Bacon (organic) |
| 0 g | 4.8 g | 6.3 g | 76 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Paprika, spices |
| 0.2 g | 0.2 g | 0.1 g | 3 kcal |
| Pepper, cayenne, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
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