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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Budget Keto Beef Meal Prep

Beef meal prep with juicy kefta and low carb veggie pilaf. Keto diet approved!

This recipe is , , with main ingredient

Beef Kefta with Veggie Pilaf

Course: Main Course
Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 5 meals
Author: Bobby Parrish

This keto diet recipe has juicy beef kefta with low carb veggie pilaf. Major flavor with this ketogenic diet meal plan recipe that will last all week!

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Ingredients

For the beef:

  • 2 pounds ground beef
  • 2 teaspoons each fresh parsley & mint chopped
  • 1.5 teaspoons each smoked paprika & cumin
  • ¼ teaspoon cayenne pepper
  • 2 cloves garlic grated
  • ½ teaspoon dried thyme
  • Zest of ½ a lemon
  • Kosher salt & black pepper
  • Avocado or grapeseed oil

For the yogurt sauce:

  • ¾ cup full fat Greek yogurt
  • 1 teaspoon each fresh parsley & mint chopped
  • Zest of half a lemon
  • 1 tablespoon lemon juice
  • 1 clove garlic
  • 1 teaspoon extra virgin olive oil
  • Kosher salt & black pepper

For the pilaf:

  • 2 medium size zucchini about 12 ounces
  • ½ a head of cauliflower
  • 1 pound of broccoli with stalks or 12 ounces of florets
  • ½ an onion chopped
  • 2 cloves garlic minced
  • 1 teaspoon mustard seeds
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon each fresh parsley & mint chopped
  • Zest and juice of half a lemon
  • 2 tablespoons chopped pecans roasted if desired
  • Kosher salt & black pepper
  • Avocado or grapeseed oil

Instructions

  1. Cook’s notes: Watch the video in this post to see how to cut the zucchini, cauliflower, and broccoli for the pilaf. Everything is cut small and similar in size, so they cook evenly.
  2. Make the pilaf by chopping the zucchini, cauliflower, and broccoli into small pieces that are roughly the same size, making sure not to use too much of the stalks. Pre-heat a large and wide pan over medium heat for 2 minutes. Add 2 teaspoons of oil to the pan and then the onions, garlic, mustard seeds, red pepper flakes, ¼ teaspoon salt, and a couple cracks of pepper. Mix well and cook for 6 minutes, stirring often. Add the chopped zucchini, cauliflower, and broccoli to the pan along with ½ teaspoon of salt and a few cracks of pepper. Mix well and place a lid on the pan, you can also use a sheet tray to cover the pan if you don’t have a lid. Cook for 10-12 minutes, stirring a few times. The veggies are ready when they have softened up, but still have a bite to them. Turn the heat off the pan and add the parsley, mint, lemon zest and juice, and pecans, mix well. Check for seasoning, you may need more lemon juice or salt. Set aside.
  3. For the beef kefta, add the ground beef to a large bowl along with the remaining ingredients(not the oil), 1 teaspoon of salt, and a few cracks of pepper. Use your hands to mix everything very well. Form the kefta by taking a little of the meat and shaping it like log or football, watch the video to see how I do this. You will have enough beef to make 14-15 kefta. Pre-heat a large pan, preferably cast iron over medium-high heat for 2 minutes. Add 2 teaspoons of oil to the pan, wait 30 seconds so the oil can heat up, then add half the kefta to the pan. Cook for 3-4 minutes, or until well browned, flip and cook another 3-4 minutes. Once both sides are browned, you may need to cook the kefta on the sides for 30 seconds to cook them all the way through. If you are not sure the kefta are done, cut one in half and check, it’s important not to overcook the kefta otherwise they will dry out. Remove kefta from pan, add a little more oil, and cook the second batch. While the kefta are cooking, make the yogurt sauce by combining everything in a bowl and whisking well. Check for seasoning and adjust if needed.
  4. Serve the kefta with some yogurt sauce and pilaf, enjoy! Everything will keep in the fridge for 5 days, you can freeze the kefta for 2-3 months, but I would not recommend freezing the veggies as they will get very soft and watery. The best way to reheat the kefta and veggies is in a 400 F oven for 10 minutes, if using a microwave, cover the container with a wet paper towel and make sure not to overheat, as the beef will dry out.

Recipe Notes

Macros per serving of kefta, each serving is 3 kefta
470 calories per serving
0.35 grams of net carbs per serving
36 grams of fat per serving
30.7 grams of protein per serving
0 fiber

Macros for all the yogurt sauce:
182 calories
6.89 net carbs
10.75 grams of fat
15 grams of protein
0 fiber

Macros per serving of pilaf, makes 5 servings:
85.6 calories per serving
5.33 grams of net carbs per serving
4 grams of fat per serving
4.4 grams of protein per serving
5.6 grams of fiber per serving

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