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Skillet throw-togethers are one of my favourite ways to eat low-carb style. This Chili Beef Skillet with pumpkin and kale is one of the easiest keto dinners you can make and it’s perfect for the whole family.
I had to laugh, I served it to Mr B and all I heard for 20 minutes was ‘oh wow,’ ummmmm,’ lip smacking noises! Anyone would think I’d never make him tasty food before! It think it’s safe to say this low-carb one-pot is a winner!
Delicately spiced and not to hot, but if you’re a chili lover, feel free to load on the heat.
Did you know grass fed beef is one of the most nutritionally dense keto-friendly foods you can eat? I hope this becomes a family favourite you make time and time again.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.9 grams
Protein24.1 grams
Fat38.6 grams
Calories490 kcal
Calories from carbs 7%, protein 20%, fat 73%
Total carbs11.7 gramsFiber2.8 gramsSugars4.6 gramsSaturated fat14.8 gramsSodium530 mg(23% RDA)Magnesium56 mg(14% RDA)Potassium759 mg(38% EMR)
Ingredients (makes 4 servings)
- 1 tbsp ghee or butter (15 ml)
- 500 g ground beef (1.1 lb)
- 3 medium spring onions, chopped (45 g/ 1.6 oz)
- 1/2 medium red pepper, sliced (60 g/ 2.1 oz)
- 1/2 medium yellow pepper, sliced (60 g/ 2.1 oz)
- 2 garlic cloves, minced
- 2 small chile peppers (10 g/ 0.3 oz)
- 2 tbsp grated ginger (12 g/ 0.4 oz)
- 1 tbsp chopped lemongrass (5 g/ 0.2 oz)
- 1 tsp paprika
- 1 1/2 cups diced pumpkin (175 g/ 6.2 oz)
- 1 tbsp ghee or butter (15 ml)
- 2 cups shredded kale (100 g/ 3.5 oz)
- 1/2 cup sugar snap peas, split (30 g/ 1.1 oz)
- 1 tbsp toasted sesame oil (15 ml)
- 1 tsp chili oil or extra virgin olive oil (15 ml)
- 1 tbsp fresh lime juice (15 ml)
- 1 tsp fish sauce
- 1 tbsp coconut aminos (15 ml)
- salt and pepper, to taste
To Serve
- 3 tbsp chopped fresh coriander (12 g/ 0.4 oz)
- 1 tbsp sesame seeds (9 g/ 0.3 oz)
- Optional: few lime wedges
Instructions
- Grease a skillet with ghee. Once hot, place the beef in the skillet and fry on a medium heat for 5 - 6 minutes until brown and the juices evaporate.
- Add the peppers, spring onions, chili, garlic, ginger, lemongrass and paprika. Stir fry for a further 2 - 3 minutes. Place to one side.
- Add the butter to the empty skillet and sauté the pumpkin for 4 - 6 minutes until el dente.
- Add the beef mixture back to the pan. Add about 5 tablespoons of water, and the kale and sugar snap peas. Cook for 2 - 3 minutes until the kale wilts. (Option to add a lid to steam it slightly.)
- Remove from the heat and stir through the lime, toasted sesame oil, olive or chili oil, coconut aminos, fish sauce, salt and pepper to taste. Top with fresh coriander, sesame seeds and optional lime.
- Tastes best when served fresh. To store, let it cool down and refrigerate for up to 4 days, or freeze for up to 3 months.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Beef, minced (ground), raw, grass-fed |
| 0 g | 21.5 g | 25 g | 318 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.5 g | 0.2 g | 0 g | 4 kcal |
| Onion, brown (yellow), raw |
| 0.9 g | 0.1 g | 0 g | 5 kcal |
| Peppers, red bell, fresh |
| 0.6 g | 0.1 g | 0 g | 5 kcal |
| Peppers, yellow bell, fresh |
| 0.6 g | 0.1 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Peppers, chile (chili), fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Ginger root, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Lemongrass, fresh |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Pumpkin, fresh |
| 2.6 g | 0.4 g | 0 g | 11 kcal |
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Kale, curly, fresh |
| 0.9 g | 0.5 g | 0.1 g | 7 kcal |
| Peas, sugar snap, fresh |
| 0.4 g | 0.2 g | 0 g | 3 kcal |
| Sesame oil, toasted |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 1.1 g | 10 kcal |
| Lime juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Fish sauce |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Sesame seeds |
| 0.3 g | 0.4 g | 1.1 g | 13 kcal |
| Total per serving |
| 8.9 g | 24.1 g | 38.6 g | 490 kcal |
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