High Protein Beef Taco Bowl Recipe | Meal Prep Episode 16

sour cream

🥗Healthier: Greek yogurt

💰Cheaper: plain yogurt

Greek yogurt provides creaminess with fewer calories.

cheddar cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: monterey jack

Reduced-fat cheese lowers calories while still melting well.

tortilla chips

🥗Healthier: baked tortilla chips

💰Cheaper: puffed corn snacks

Baked chips are lower in fat, while puffed snacks are often cheaper.

ground beef

🥗Healthier: ground turkey

💰Cheaper: ground chicken

Ground turkey is leaner, while ground chicken is often less expensive.

Start by making a lightly charred corn salsa using canned corn.

Drain the canned corn in a sieve to remove excess liquid.

Place a pan over medium-high heat and add the drained corn, spreading it out to fry for about 1.5 to 2 minutes until golden.

Mix the corn around to achieve an even golden color, then remove from heat and transfer to a large plate to cool.

Slice 2 medium-sized tomatoes into strips, then dice into small pieces.

Slice half a red onion thinly, keeping the root intact for easier dicing, then dice into small pieces.

Remove the stem from 1 jalapeno, slice in half, and dice into small pieces, optionally removing the pith and seeds for less heat.

Chop 7 grams of cilantro roughly, removing any large leaves or stems.

Juice 2 small limes or 1 large lime, either by hand or using a citrus juicer.

Slice the green stems and white ends of 3 spring onions thinly, using both parts to prevent waste.

Rinse 1 can of black beans under cold water to remove starchy water.

Rinse 350 grams of basmati rice under cold water until it runs clear, optionally soaking it beforehand.

Place a saucepan over high heat, add the washed rice, and 700 milliliters of cold water, lightly seasoning with salt.

Bring to a boil, then reduce heat to low, cover, and cook for 14 minutes undisturbed.

In a large pan over high heat, add 2 teaspoons of olive oil and 750 grams of ground beef, spreading it out to brown evenly.

After 1.5 minutes, mix the beef and fry for 6-7 minutes until browned, seasoning with sea salt and cracked black pepper.

Drain two-thirds of the rendered fat from the beef into a bowl for later use.

Add 1 teaspoon of ground cumin, 1 teaspoon of dried oregano, 1 teaspoon of smoked paprika, and half a teaspoon of chili powder to the beef, mixing well and cooking for 1 minute.

Pour in 150 milliliters of beef stock to deglaze the pan, mixing regularly until reduced by two-thirds in about 1.5 to 2 minutes.

Add the white ends of the spring onions to the beef mixture, cooking for an additional 30 seconds before removing from heat.

Turn off the heat for the rice but leave the lid on for an additional 4 minutes to finish cooking.

Fluff the rice with a spatula or fork after removing the lid.

In a mixing bowl, combine the cooled corn, diced tomato, red onion, jalapeno, cilantro, lime juice, sea salt, and cracked black pepper, mixing until evenly combined to create the corn salsa.

To serve, place approximately 120 grams of rice in a bowl, followed by the spiced beef mixture.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens