Beef and Green Beans Skillet

Beef and Green Beans Skillet is a one pan meal that delivers big flavor in under 30 minutes. Packed with protein and nutrient dense green beans, it's a complete meal that's perfect for busy weekdays.

Be sure to check out Jen's Dietitian Approved Section that explains why this recipe meets our criteria for a dish that is glucose-friendly and great for those looking to improve their insulin resistance, prediabetes or diabetes.

Why You'll Love Beef and Green Beans Skillet

• Quick and Easy - You'll have dinner on the table in less than 30 minutes!
• High in Protein - The majority of the dish is protein packed ground beef.
• Nutrient Dense - Green beans are a good source of several vitamins and minerals, including vitamins A, C, and K, as well as folate, fiber, potassium, and manganese. 
• One Pan - we all love easy clean up, don't we?
• Asian Flavors - Ginger, tamari, chilli garlic sauce, lime juice, dates, and the optional fish sauce give this dish a sweet, salty, spicy, and tangy Asian flair that we love.
• Gluten and Dairy Free - just protein and complex carbs to leave you satiated and energized.

Ingredients for Beef and Green Beans Skillet

• Green Beans: They pair nicely with the ground beef and are packed with nutrients.
• Avocado Oil: A neutral oil with a high smoke point.
• Fresh Ginger: Peeled and sliced for big ginger flavor in every bite.
• Garlic: Use fresh garlic pushed through a garlic press.
• Ground Beef: We used 90%, but this is up to you!
• Medjool Dates: (affiliate link) The dates are a replacement for brown sugar to add a little sweetness.
• Scallions: For crunch and sharpness.
• Tamari Sauce: Adds salt, a pungent flavor, and slight caramelization to the ground beef. Soy sauce also works.
• Chilli Garlic Sauce: (affiliate link) Adds spice and tanginess. You may sub sriracha in a pinch, but it will be less chunky.
• Fish Sauce: (affiliate sauce) Adds depth, complexity, and umami flavor (optional).
• Lime Juice: Add it at the very end for a fresh acidity that ties all of the flavors together.

How to make Beef and Green Beans Skillet

The goal with this dish is for the green beans to get a little tender first, and then charred and blistered, and for the ground beef to become browned and a little crispy.

For best results, a cast iron skillet like the 12 inch Lodge skillet I used, is the perfect pan for this dish.

And, be sure to pay attention to cooking times and take care not to burn the garlic to keep it from getting bitter.

Steps for Making the Beef and Green Beans Skillet

1. Heat the skillet over medium heat.
2. Add the green beans and 2 tablespoons of water to the heated skillet. Cover with a lid and cook 3 minutes.
3. Remove the lid and cook 1 minute uncovered, allowing the water to evaporate.
4. Add 1 tablespoon of the avocado oil to the pan.
5. Raise the heat to high and cook 6 minutes, or until green beans start to char and blister.
6. Lower the burner to medium/low and make a well in the pan.
7. Add ½ of a tablespoon of the avocado oil in the center of the pan and add half of the sliced ginger and garlic, stirring constantly until fragrant.
8. Stir the green beans to combine them with the ginger and garlic, and immediately remove them to a bowl.
9. Turn the burner to medium/high and add the ground beef, breaking it up into small pieces and spreading it out evenly in the pan. Cook for 5 minutes.
10. Create a well in the center of the pan by moving the cooked beef to the edges. Place the rest of the oil, ginger, garlic and dates in the well and cook for 1 minute. Stir the ground beef to combine it with the ginger garlic, and dates.
11. Add the green beans back to the pan and combine them with the ground beef. Add the scallions and continue cooking for another 1-2 minutes. Add the tamari sauce and the chilli garlic sauce and toss to combine.
12. Finish with the fish sauce (if using), and cook 1 minute longer. Remove from heat, squeeze lime juice over the entire dish, and serve.

Common Questions

Ideas for Serving Beef and Green Beans Skillet

This dish is perfectly delicious and a complete meal served on its own or by adding one or more of the following:

• Add a dollop of Greek yogurt to each serving and mix it in to make it creamy. We love, love, love Fage brand Greek yogurt.
• Top with sliced juicy cherry tomatoes and fresh herbs like cilantro or basil.
• Add a small side of roasted, cubed sweet potatoes rich in antioxidants and fiber.
• Serve over a ¼ cup of cooked quinoa or riced cooked cauliflower if you miss eating rice with a dish like this.

Recipe

Dietitian Approved by Jen Birge MS, RDN, CDCES

This Beef and Green Beans Skillet recipe is a quick meal that delivers flavor without spiking one's glucose levels.

It has a great protein to carb ratio with 35 grams of protein to 19 grams of carbs per serving. I wouldn't call it high fiber but it has a decent amount of fiber (5 grams per serving). You can always add a side salad to increase the fiber, if you'd like.

And, the carb amount gives you some room for adding a few more carbs but I'd recommend not adding too many. Like Jaceklin suggested above, a side of roasted sweet potatoes (½ cup) or adding ¼ cup of cooked quinoa or riced cauliflower are all good options.

Please Provide Your Feedback

We hope you love this easy one-pan meal. If you make it, please leave us a review and comment below. We love hearing from you!

And, if you enjoyed this recipe, be sure to try another one of our one-pot meals, like our Creamy Chipotle Chicken recipe!