This high protein and highly nutritious spiced beef taco-style burrito bowl is beyond flavourful and incredibly filling. It’s effortless to put together and I’ve taken extra measures to ensure the cost is cut down, especially with today’s prices. All the nutrition information is in the video with portion sizes per container and below under the list of ingredients. Please enjoy this delicious easy-to-make meal prep episode.
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Ingredients –
Lightly Charred Corn Salsa –
1 Can (400g-14.1oz) – Corn Kernels, Drained
2 – Tomatoes, Diced
1/2 – Red Onion, Diced
1 РJalape̱o, Diced
7g (0.25oz) – Coriander (Cilantro), Roughly Chopped
2 – Small Limes, Juiced
Seasoning To Taste
Spiced Beef Mix –
2 tsp (10ml) – Olive Oil
750g (1.65lbs) – Beef Mince (Ground Beef)
1 tsp (2.5g) – Ground Cumin
1 tsp (1.5g) – Dried Oregano
1 tsp (2.5g) – Smoked Paprika
1/2 tsp (1g) – Chilli Powder
2/3 Cup (150ml) – Beef Stock
3 – White Root End Spring Onions (Scallions), Thinly Sliced
Seasoning To Taste
Remaining Ingredients –
1 Can (400g-14.1oz) – Black Beans, Drained & Rinsed
120g (4.23oz) – Cheddar Cheese, Grated
350g (12.35oz) – Basmati Rice, Washed
700ml (700g) – Cold Water
3 – Green Stem Spring Onions, Thinly Sliced
Seasoning To Taste
Nutritional Values –
Calories 979
Total Fat 21.6g
Saturated Fat 9.4g
Cholesterol 159mg
Sodium 370mg
Total Carbohydrate 119.5g
Dietary Fiber 16.3g
Sugar 5.5g
Protein 76.3g
#mealprep #mealpreprecipes #burritobowl
we’re doing beef taco style burrito
bowls for this episode of the meal prep
series it is extremely delicious and
highly nutritious and i’ll leave all of
the details about that in the video as
well as in the description as for the
recipe we’re going to need beef mince
it’s 82 lean to 18 fat you can use
lettuce if you wanted to we’re going to
need some corn kernels some black beans
cheese or i’m using cheddar but you can
use any of your choice spring onions or
scallions a couple of limes depending on
size half a red onion coriander a
jalapeno some tomatoes and of course
some basmati rice as for the herbs and
spices we’re gonna need smoked paprika
chili powder dried oregano and ground
cumin these are absolutely fantastic
spices and as you can see these are all
from centuries ahead which is a
family-run business which is in
queensland australia they make
absolutely fantastic products these are
all really really tasty and extremely
cheap too as you can see i’ve got a
whole load more in the background there
which i’m going to be using regularly on
the channel with all of that out the way
please sit back relax and enjoy
[Music]
we’ll start this off by making a lightly
charred corn salsa i’m using canned corn
to cut costs but you can use fresh if
you prefer and if you are using can tip
it into a sieve and drain off the excess
liquid there’s also no need to rinse it
either just simply drain now place a pan
over medium-high heat add in the drained
corn spread it out and let it fry for
about one and a half to two minutes
before mixing it around to allow it to
gain a golden color
once achieved we’ll start mixing it
around to get that color all over and
this is going to create a really nice
nutty and ever so slightly caramelized
flavor from the sweetness leaving us
with something that looks like this that
can then be removed from the stove top
transfer the corn to a large plate which
will allow it to cool a lot faster
rather than in a bowl spread it out
evenly and place this in the fridge just
until later on in the recipe as for the
rest of the salsa we need two medium
sized tomatoes slice these into five or
six even size strips stack those strips
up slice them into thin strips again
rotate 90 degrees and dice into small
even sized pieces with the halfed red
onion that still has its root intact
make thin slices across stopping just
before the root which will hold it
together rotating 90 degrees to make a
horizontal slice that helps break the
formation and create a stronger flavor
as the cells are more broken down then
continue to slice across then dice this
into small pieces trimming off any
excess flesh from around the root saving
all of the scraps for stock
for an optional ingredient here is one
jalapeno that can have its stem removed
slice it in half slice each half into
thin strips rotate 90 degrees and dice
into small pieces you can also remove
the pith and seeds if you prefer but it
doesn’t make much of a difference other
than being a little bit spicier
seven grams or 0.2 ounces of coriander
or cilantro is also being used to add
freshness to the salsa it can be left
out if you don’t like it and all it
needs is a quick rough chop with no
large leaves or stems
to add an acidic citrus kick we also
need two small limes or one large one
these can be sliced in half and juiced
either with a citrus juicer or by hand
the choice is all yours
now i’m using the green stems from three
spring onions or scallions but we may as
well use the white root ends too to
prevent wastage and with them these can
be thinly sliced into rounds and we can
put these through the spiced beef mix to
add a little bit of freshness
as for the stems thinly slice these on a
slight angle and like i said this is
being used as a garnish of course though
if you don’t want to buy a whole bunch
for only three onions you can leave
these out and with everything done we
have all of this if you wanted to make
this dish even healthier you can skip
out on the cheese but if you can’t
resist and trust me this dish benefits
from the cheese run 120 grams or 4.2
ounces of cheddar or any cheese of your
choice along the largest side of a box
grater for an extra protein kick let’s
crack open a can of black beans tip
these into a sieve preferably over a
sink unless you like a lot of mess and
rinse these under cold water to remove
the starchy water that they come in of
course you can soak and cook your own
beans but they will need to be soaked
for 24 hours which throws quick meal
prep out of the window
a few comments in the past said that i
don’t wash my rice so here you go this
is 350 grams or 12.3 ounces of basmati
rice rinsing it under cold water until
it runs clear and you can also soak this
if you prefer
let’s then place a saucepan over high
heat add in the washed rice and follow
it up with 700 milliliters or 700 grams
of cold water which is a two to one
ratio and lightly season with salt
give it a quick mix to break up any
clumps bring it to a boil reduce the
heat to low place on a lid and cook for
14 minutes undisturbed in the meantime
place a large pan over high heat add in
two teaspoons or 10 milliliters of olive
oil and slip in your beef mince which is
750 grams or 1.65 pounds worth pushing
and spreading it out which will help it
brown evenly
after one and a half minutes give it a
good mix through and fry this off for
six to seven minutes not 67 minutes just
until browned all over mixing it
occasionally also whilst cooking season
to taste with sea salt flakes and hit it
up with cracked black pepper 10 cracks
worth
like i said in the intro this is 82 lean
and 18 fat beef mince so a lot of the
fat will render out you do have the
choice to leave it in but it is best to
drain two thirds of it into a bowl which
you can use in other recipes or allow it
to solidify and discard and bin just
please don’t pour it down the drain as
it will clog your drain system resulting
in expensive repairs place the pan back
on a medium-high heat add in one
teaspoon or two and a half grams of
ground cumin for an earthy warmth one
teaspoon or 1.5 grams of ground oregano
for a slight minty freshness one
teaspoon or two and a half grams of
smoked paprika for smoky peppery notes
in colour and half a teaspoon or one
gram of chili powder for a slight heat
let’s then give this all a really good
mix through for those flavors to become
friends and cook this for one minute
mixing the whole time pour in three
quarters of a cup or 150 milliliters of
beef chicken or vegetable stock to
increase the depth of flavor and to
deglaze the pan which is pulling up any
stuck flavors on the bottom and reduce
whilst mixing regularly for one and a
half to two minutes or until reduced by
two thirds lastly add in the white root
end spring onions or scallions if using
mixing it around regularly and cook for
30 seconds leaving us with all of this
which can then be removed from the stove
top and as per usual the portion weight
for the beef is 150 grams or 5.2 ounces
per serving going back to the rice this
can then be turned off the heat but
leave the lid on for a final four
minutes off the heat then carefully
remove the lid and fluff up the rice of
a spatula or a fork with the two to one
ratio 14 minutes over the heat and four
minutes off the heat this will be
perfectly cooked with nothing stuck on
the bottom of the saucepan to assemble
the corn salsa place the cold corn into
a mixing bowl scraping it all in there
then add in all of the other ingredients
which is the diced tomato and red onion
the diced jalapeno and coriander if
you’re using it the freshly squeezed
lime juice for freshness and acidity sea
salt flakes to taste and cracked back
pepper 20 cracks worth once that’s all
in give it a really good mix until
evenly combined leaving us with this
beautiful lightly charred corn salsa and
a single serve for this is 120 grams or
4.2 ounces
now as for serving up place in the rice
which is roughly 120 grams or 4.2 ounces
per serving and add in the spice beef
next which is 150 grams or 5.3 ounces
per serving and be sure to top it with
any leftover sauce in the pan let’s then
add in the grated cheese if you’re using
it which is 24 grams or 0.8 ounces per
serving follow that up with a delicious
fresh corn salsa at 120 grams or 4.2
ounces per serving too and this also
works really well hot so don’t worry
about that lastly add in the black beans
that are 80 grams or 2.8 ounces per
serving then this can be garnished with
the green stem spring onion or scallion
and finally topped with sriracha mayo
which is completely optional
this then leaves us with this extremely
filling absolutely beautiful and
delicious beef taco style burrito bowls
that will last up to five days in the
fridge and four months in the freezer
and the best way to re-heat is simply
doing so in a microwave until hot
throughout this nutrition card is then
the recipe altogether which is high in
protein and carbs and calories leaving
us with the best part that makes
everything worthwhile and that is we can
then dig in
[Music]
cause this doesn’t make any
[Music]
back sense the