Monster Mash

Now that winter is approaching, I’ll be eating more and being an active member of society less… So, what better time than now to revive A Simple Dish? 

We tend to bounce between a couple of different “diets” for lack of a better term. We often come back to the Vertical Diet, created by body-builder Stan Efferding, which is a high protein, easy-on-the-digestion based way of eating. It consists of a lot of meat, and foods low on the FODMAP. But unlike my husband, I can’t eat the same meals week after week, so I have to add some variety into the mix. BUT, I will say that this recipe — Monster Mash — is one of our staples. It is on our menu every single week. 

It is a 5 ingredient wonder… Beef, rice, chicken broth, spinach and bell peppers. So simple, yet so delicious. Pair it with a Tillamook Sharp White Cheddar Cheese snack and toasted sourdough bread and you will not believe your tastebuds.

The best part of this recipe is that it holds up well in the fridge and freezes beautifully. We always have Monster Mash in the freezer ready to pull out when we are running low on food. 

Want to make it even easier? Frozen spinach works great in this recipe. Don’t want to dice peppers? You could even throw in a bag of frozen bell peppers and onions. 


Monster Mash

  • Servings: 8-10
  • Difficulty: easy
  • Print


  • 3lbs lean ground beef
  • 1 cup white rice
  • 1.5 cups chicken broth [+ extra for reheating]
  • 2 medium bell peppers (any color)
  • 2 cups spinach


  1. In a medium saucepan, combine 1 cup white rice and 1.5 cups chicken broth. Heat on high until boiling, then cover and reduce temperature to low. Let simmer for 20 minutes. 
  2. Brown the ground beef in a large pan over medium-high heat. Add some salt and pepper to taste. If you’re feeling fancy, you could even toss in some garlic, onion powder, cayenne pepper.. whatever your heart desires. 
  3. While the beef is cooking, dice two bell peppers. I like to go REAL small with the dice so the peppers blend in with the rest of the dish instead of being waxy squares that jump our and overtake the taste buds. Then, chop up your spinach as well. 
  4. When the meat is almost done, toss in your bell peppers and spinach and cook until bell peppers are soft and meat is cooked through. 
  5. Combine the meat, spinach and bell peppers with your cooked rice in a large mixing bowl.
  6. Enjoy!

We aim for 1 cup servings of this. When reheating, add a little more chicken broth to revive the rice. Feeling crazy? Add 1/4 – 1/2 cup of broth when reheating for a Monster Mash soup!  So perfect for cold weather. Pair with some delicious cheese and buttered sourdough toast to round out the meal. You’ll thank me later.

Nutrition Information

Serving Size: One Cup

372 Calories Per Serving

Total Fat 9.9g 13%
Saturated Fat 3.7g 18%
Cholesterol 135mg 45%
Sodium 234mg 10%
Total Carbohydrate 18.8g 7%
Dietary Fiber 0.8g 3%
Total Sugars 1.5g  
Protein 48.6g  
Vitamin D 0mcg 0%
Calcium 18mg 1%
Iron 30mg 165%
Potassium 754mg 16%

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