High Protein Beef Taco Bowl Recipe | Meal Prep Episode 16
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- čas přidán 13. 08. 2022
- 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 - Jalapeño, 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 - Jak na to + styl
For someone who has never cooked a real meal I love it. I wrote all the steps down to follow along in reading and can check off things as I do them to make sure its done correctly. I will paste them below for others to copy or read.
Tools Needed:
Strainer
Medium Pan
Large Pan
Pot & Lid
Mixing Bowl
Cutting Board
Spatula
Cutting Knife
Large Plate
Cheese Grater
-----------------------
Instructions In Order:
1. Open the canned corn and pour into a strainer above the sink, no rinse.
2.Place a pan over medium, high heat and pour the corn into the pan 1.5 - 2 mins (Get it to the golden color).
Then mix around to get that color all around.
3.Transfer corn to a large plate to cool
4. Place a medium sized tomato onto a cutting board and cut into 5 or 6 evenly sized strips, Stack the strips and
cut again to dice them into small even pieces.
5. Place the onion with its root still intact onto a cutting board making it easier to cut. Cut small equal slices
into the onion, Turn it to cut a slit into the middle horizontally. Then continue to cut into diced pieces.
6. Place the jalapeno onto cutting board. Remove the stem and cut the jalapeno in half, Then cut the half's into thin
strips. Turn and dice into small pieces.
7. Place 7 GRAMS of cilantro onto cutting board and chop into pieces without large leaves or stems.
8. Place 1 large or 2 small limes onto cutting board and cut into half
9. Juice the lime(s) into a bowl
10. Place the 3 green onions or scallions onto cutting board and cut the stems off and cut the white
root ends then cut into thin rounds to add to spice beef mix to add freshness.
11. Place the stems onto a cutting board and cut on a slight angle to use as a garnish
12. With your cheese grater use 120g of cheese across it and collect
13. Open canned black beans and pour into strainer above sink, rinse under cold water
14. With 350g of white rice pour into strainer above sink, rinse under cold water until clear
FOOD PREP PHASE COMPLETE
15. Place sauce pan or pot over high heat, adding the washed white rice and follow up with 700ml of cold water.
lightly season with salt. Give it a quick mix to break up clumps, bring it to a boil, then reduce the heat to low.
Place a lid over top and cook for 14 minutes undisturbed.
16. Place a large pan over high heat add 2 tsp of olive oil and drop 750g beef into olive oil pan, spreading it
around to cook evenly. After 1.5 minutes give it a good mix through and cook to soft for 6-7 minutes (not 67 minutes).
Just until the meat is browned all over mixing occasionally.
17. While the meat is cooking season to taste with sea salt flakes and hit with 10 cracks worth of black pepper.
18. Drain 2/3 of watery fat into bowl, NOT SINK and discard or use later.
19. Place meat pan back onto medium-high heat
20. Add one 1 tsp of ground cumin, ground oregano, smoked paprika, and half a tsp of chili powder to meat pan
21. Give a really good mix through the meat and spices for 1 minute while stirring the whole time.
22. Pour 150ml of beef, chicken or vegetable stock into meat pan. Reduce heat and stir for 1.5-2 minutes
23. Add into white root from onion, mixing regularly. Cooking for 30 seconds.
24. Go back to the rice pan / pot and turn off the heat with the lid still on for a final 4 minutes, Remove lid
fluff up the rice
25. Place the cooled corn into a mixing bowl, Add all the other ingredients EXCEPT for the cheese. Add a bit of
salt flakes to taste, cracked black pepper - 20 cracks worth
FOOD COOKING PHASE COMPLETE
Serving sizes are as follows:
260g of rice
150g of meat (top off with left over sauce from meat pan)
24g of cheese
120g salsa mix
80g of black beans
Garnish with green onion stems
Top with siracha mayo (Optional)
5 Days in fridge or 4 Months in freezer lifetime
Microwave until warm throughout to eat.
Really appreciate you putting in that effort. This recipe is on my website which is fully written out
Thank you are the last stuff everything you put together?
Hero
Ty man!
As a dietitian I love to see recipes where there is a source of carbohydrate, protein and plenty of vegetables. This is really fantastic !
Great to hear! Thank you 🙏
"Good" carbohydrates, if you're young and wanting to stay healthy. Otherwise carbohydrates are a food where the dose is the poison for those who are insulin resistant or have type II diabetes. Insulin response matters, as it causes weight gain and other serious complications from inflammatory diseases, over time.
See Dr Westman, MD, Professor and Researcher at Duke University. He has 3 decades of research that demonstrate how to control or prevent type II diabetes without medication. The same from many other well credentialed doctors, as well.
you didn't mention healthy fats?
Plus the low sodium content for all that food.
@@vknight7497 this is why you have no friends
Gotta commend you. I've been using your meal prep during the summer and has been a huge help to cut down cooking time. Keep this series up and I look forward to more.
Thank you so much! Glad you’ve been enjoying them. I think this one is my favourite so far!
yes my friend. Now you have to start your own channel !
I love to see each of your steps explained with reasoning, it's refreshing to see that level of detail in a recipe video. More meal prep episodes please! Thank you chef.
I really appreciate your concise, to-the-point style! I also love the way you take care in explaining each step in detail, makes it really easy to follow for a novice cook like myself! Well and truly earned a like a subscribe.
I like that you explain the reasoning for why you dice an onion the way you do, and you do this in every video in case it is someone's first viewing experience. Very educational detail that sets your channel apart from the rest!
This recipe is amazing! My family LOVED it!! I especially love the idea of clean cooking. Looking forward to making more of your recipes. Thank you Chef!
I just made this for dinners for 5 days. This is one of my favorites if not the favorite so far, and I've made several recipes from both Jack and Josh Cortis. Super tasty, filling, and healthy
I'm very grateful for your channel and help. I'm becoming a more confident cook since following your recipes. Starting to understand my own taste with your flavour description.
Your videos are getting me inspired to cook more in the kitchen and eat less out at restaurants and fast food. I can’t wait to cook this and many of the other meal preps you have already made!
I mean obviously the food looks great and you do a great job working through everything and making it seem approachable... but what really makes your channel stand out is the quick shot of a single corn kernel falling off the plate. Each video has these little editing tidbits that really add a little humor and flair to them, and I love it
I really enjoy the little extra tips you give like not draining the fat down the sink (to save yourself from expensive repairs!), very beginner-friendly. There's so many cooking videos that don't give good tips like these. There's a lot more personality in your video too! :)
Love your videos! I'm trying to get some new ideas and these are great ones that I will definitely try!
Where the heck have you been all my life!!! Thank you, please don’t stop making the meal prep meals. 🙏🏻
i have cooked this so many times, its simple & quick, doesn't involve touching raw chicken and is absolutely delicious!
Yummy. Definitely part of my menu for this week. Thanks Jack...x
Your content is spot on brother. It's been nothing short of a SLOG trying to figure out during a cutting, maintenance and/or lean bulking phase. Thank you. As a prior line cook, even I couldn't come up with these delicious and helpful recipes. Thanks!
Nice recipe, Jack. Those spices look great. I like the large jars the spices come in. I really like your meal prep series.
They’re fantastic! Such great flavours too
LOVE LOVE LOVE these videos! thank you
My husband really will like this recipe thanks Chef.
It’s absolutely amazing!
Just finished prepping my lunch for the next 5 days thank you! I love easy quick meals
I just made this yesterday, had a funny miscalculation with the rice, made much more, but divided it and got 75g plus on every serving, still in my calorie limit :)
Thank you Jack for these videos, it really helps bringing something new to the table and also delicious I am really glad i found your channel ! :)
Made this for Brunch today with a few changes. I am not normally fond of Southwest flavours but this was the exception. Instead of rice, I layered the various ingredients on a plateful of tortilla chips, added a little raw lettuce for more crunch added a little store bought salsa and topped it off with dollops of sour cream. Filling but most importantly, very satisfying.
Your meal preps are great!
Glad you like them!
I’ve been watching as a form of therapy during anxious moments recently. Your content does so much good brother
Might be my favourite meal prep so far Jack. Making this next week for sure.
It’s amazing! I ate it all yesterday. It’s incredible
It's great tha you add the nutricional value. Thank you
You're making my life so much easier, great videos!
Another awesome in-depth video! Great work as always!
Thanks a lot mate 🤙
Cold here today - Lovely combination (more chilli for me though!) lol - Thank You Chef Jack...
Your meal prep will certainly give ideas to those who might suffer this coming winter... again Thank You
This has to be one of the tastiest meal preps i've ever made!
That’s awesome to hear! Glad you enjoyed it
Tastes really good! thx for the reciepe bro!
Love this one so good and I live on goldcoast qld I do get those awesome spices alot there cheap and you get heaps in small tub so good
def will make this! good for my sis who weirdly eats like.. once a day. not even on purpose, she just never wants to eat during the day.
This looks delicious! Thank you Chef Jack!
It’s so good 😊
Made this, it was absolutely delicious. Probably one of the tastiest meal I personally have cooked. Thank you, subbed and liked!
Just found your channel and I want to thank you great chef
Another fantastic recipe! 👑
Great as always Jack 👍 Have a great upcoming week. Looking forward to the next one mate 😃
Thank you! This one is the best one yet i reckon 👌🤤
Wonderful, thanks for this
Absolutely love your videos thank you
Awesome! It’s great to hear
Amazing meal prep, favourite cooking channel for sure.
Really do appreciate hearing that! Thank you and glad you enjoy it
New Sub!! Love your recipes, they are straight to the point, look very delicious (not bland like other recipes) and you explain everything so well! I’m about to start meal prepping, and you just made it easier. Thank you
Welcome to the channel! Thank you so much for that.
I am not a to great of a cook but this one worked out so well 👌🏼 thanks for your meal prep dishes ! Helps me heaps
I like it! Easy, straightforward, healthy. I think I will have to make this!
Please do it’s so good
This was delicious and easy to make. Will definitely be making again. Thanks Jack :)
Happy to hear!
"Or-E-gone-O" cracks me up! Or-egg-an-o is the way we say it in Oregon (Or-i-gun)! 🤣 Looks like a good recipe though! 😘
Thanks for that, I will try it with cauli rice, as I should be doing more for my diabetes. I will try the centuries ahead range of spices, I have been using Herbies, but they are a bit expensive, so happy to give these a go.
Amazing! Thank you so much 😊
Made this tonight. It was really good.
Great recipe I make this a lot! Thank you for the American conversions as well
Great to hear! 🙌
Thank you Chef for the wonderful recipe. God bless you.
Thank you too
Thank you, this looks great!
Thank you 🙏
This looks so yummy 👩🍳. Thank you so much. I am definitely going to make this delicious dish
Awesome to hear! Thank you and please enjoy
@@ChefJackOvens you make everything so easy. Thank you
Hi Jack, I absolutely love your meal prep recipes! Keep them coming!
I'm not sure if you nutrition calc are right this time. Total kcal seems off? You mention 273 kcal for beans, but USDA shows 132 kcal per 100g. In your recipe you have 400g divided into 5 portions so that gives you about 106 kcal per portion! That is a huge difference.
Great video man, probably your best yet. Will probably make this.
Really appreciate it! Thank you 🙏
I've been watching your vides for a while, but I've never actually made anything. This looks good. Gonna have to try this one.
love your channel and your cooking!
Thank you so much 😊
Another banger. Expect nothing less from Jack.
this will be my first meal prep for this year.. im so excited
Have fun and please enjoy
Part 2. Looks amazing
Part2 ?
Good shit dude love your meal preps
Thank you 🙏
So healthy and nutritious, thank you very much 🇨🇦
It’s a pleasure 👌
Another exquisite recipes! Those chargrilled sweetcorn with tomatoes, onions, coriander and jalapeño taste amazing. Together with rice the beff mince cheese and bean O.M.W! I couldn't resist to wait for my lunch break 😂 I had to eat some straight away 😅. Thank you.
Thanks!
I’m so glad I found this channel!
🙌🙌
Looks lovely 👌🏻 Greetings from Scotland 😊 Have a great day everyone 🌻
Greetings Bruno! 👌
I love everything you make. Enough said...
Thank you so much! Great to hear
Really cool
How you give exact weights for each portion when putting it in the container ! Just what i was looking for
Thank you bro, was amazing
Great stuff, thanks for the recepie! I've already made it for this week. Only thing is that are you sure in the 76g of protein? For me it seems too high based on my nutrition calculators.
Thank you for writing the recipe in the description box instead of a blog 😭💙💙💙
It’s a pleasure! I do have a website also but it’s not filled with my life story or anything like that. It’s the recipes with all the extra info plus the method. This one is yet to be added but there’s loads on there already 🙏
You categorise the recipes according to ingredients 😭💙💙💙 duude you the best.
As I wrote on one of your previous vidoes. I really like the intro and the runthrough of the ingredients. :D
Glad you’re enjoying it! I think it’s here to stay 😊
@@ChefJackOvens Glad to see it! :D
I could eat that Salsa as is 😋😋...Chef Jack, you are the sweetest...you listen to your subscribers..God bless you dear...I have been and will always pray for the best for you...Take care and stay safe 💕💕💕💕
Thank you so much Smita 🙏🙏
i usually add some diced onion, garlic and pablano pepper to the taco meat
I made this prep for my family tonight! Very tasty. I used brown rice instead and I forgot to brown the corn😬 but it was still tasty. Next time I’ll do better 😂. But thank you for the video!
I bought those glass serving bowls you use and they just were delivered yesterday! What a great dish to start out with on their new journey of fun cooking! I’ll let ya know how it all turned out! Yummy!
That’s awesome! Thanks for doing that and I hope you like them! 🙏
@@ChefJackOvens 😀 I tried to order the spices, too, but they only deliver to Australia. Bummer! I’m in the US. Cheers from Virginia!
Jack another winner where do you
Get your containers
Just love your recipes 😀
Brilliant !
who knew canned corn could be fried up ? such a simple recipe -love the t.shirt too !
When I was planning out this recipe I was thinking to myself not everyone has a bbq (myself included) and needed to cut cost so tried out pan frying it and it worked so well. It’s extremely tasty
I made this tonight and I have 5 containers of it for work. I can't wait to eat it and it was so easy to make. Thanks for another great recipe!
Awesome to hear! Please enjoy it. This is one of my favourites meal preps so far. The best one yet will be out onSunday which I made today 😉
@@ChefJackOvens I'll definitely enjoy it. Very much looking forward to Sunday's edition now. :D
Well....CJO you are bang on the money....I love your recipes and your videos are perfection....me thinks that you may become some force to be reckoned with in the culinary world of tomorrow.
Hi jack, you might not read this but i wanted to tell you I really enjoy this series and the quality of your videos are incredible. Thank you!
Hey Alex! I always read the comments. Glad you’ve been enjoying the series. Thank you so much 😊
Thanks for sharing x
It’s a pleasure
- _Six to seven minutes - not _*_sixty seven_*_ minutes..._
Delicious food, top notch presentation, and a pinch of good humour. Can't ask for much more.
Haha thank you 🙏 really appreciate it
This is so inspiring. Thanks…hungry now.
You can do it!
wow amazing
That salsa looks kick ass mate! 👍🏻
Am I the only one that likes when you whisper in my ear :D
Am I the only one who notices how fresh the meat looks in all your videos? 😂 Idk if it’s because I’m from America or if it’s your camera, but your chicken and ground beef look so vibrant in color and so healthy 😭
Australia has some fantastic quality produce 🙏
I love the size of the spice jars, nothing worse than trying to get a spoon in those small spice bottle or spilling it trying to shake it onto a spoon.
@@ChefJackOvens I was referring to the good size of the Centuries Ahead spice bottles.
Ahh sorry I was confused with the initial comment 🙏 those containers are fantastic sizes
@@ChefJackOvens Sorry I confused you. 😀
Awesome !!
Thank you 🙏
Basmati is one of the rices that do not need washing!
love it 😍
Happy to hear. Thank you
This was so delicous, I love your recipes! I am a registered dietitian will recommend your channel to anyone looking for great meal prep ideas. THANK YOU!
This looks delicious Jack. What are the size of those glass containers? I live in Johannesburg, South Africa.
question, since you have tomatoes and other veggies in the salsa, do you heat everything afterwards? just wondering because afaik tomatoes etc when you freeze them they don't come out as good as they were initially
AMAZING
Thank you 🙏
...I just wanted to suggest that if one uses a Crock Pot / Slow Cooker to cook any type of beans, soaking overnight is not a necessity, as they will cook just fine without soaking, using this method. Just make sure to ckean them by picking quickly through tgem for rocks, etc. Use a Block of Sakt Pirk, some bacon slices, chopped white or yellow Onion ,rib of chopped celery and a few chopped garlic cloves, a bit of black pepper and plenty of water to cover ,cook 3- 4 hours ,checking on the beans, stirring occasionally. You can add ground Cumin, a bit of Oregano, and ground Coriander to them during last hour of cooking to really add mire depth of flavour.
Always test for salt, due to the bacon. It's not necessary to use Salt pork, if one doesn't wish to. Adding 1/2 to one stick of butter at the end will result in a richer Broth as well.
These freeze well ,so you'll have fresh beans on hand . 🙂
looks very good
Thank you 🙏
Once again thanks Chef. Lately been wondering do you ever take a holiday? You seem to have cooked and baked your way through a ton of
food past few years? Alot of hard work involved, but appreciated by many.
Thank you very much! I rarely take any time off but it’s well overdue. Unfortunately right now it feels like a battle trying to keep the views up so I can’t take any breaks right now 🙏