Description
A balance of hearty nutrition and vibrant flavors with lean ground beef, roasted vegetables, and high-protein toppings.
Ingredients
Scale
- 1 lb (450 g) lean ground beef (90–96% lean)
- 1 tbsp olive oil (optional if using very lean beef)
- 1 small yellow onion, finely diced
- 3 cloves garlic, minced
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp chili powder (mild) or to taste
- 1/2 tsp dried oregano
- 1/2 tsp black pepper
- 1/2 tsp kosher salt (adjust to taste)
- 1 – 2 tbsp water, as needed to loosen the mixture
- 1 cup dry brown rice or quinoa (or 1/2 of each for a mix)
- 2 cups water or low-sodium broth
- 1/4 tsp salt
- 1 large sweet potato, peeled and cut into 1/2-inch cubes
- 1 red bell pepper, cut into strips or chunks
- 1 small head broccoli, cut into florets
- 1 tbsp olive oil
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 can (15 oz / 425 g) black beans or kidney beans, drained and rinsed
- 1 cup canned or frozen corn kernels (thawed if frozen)
- 1/2 cup plain Greek yogurt (2% or nonfat), for topping
- 1/2 cup shredded reduced-fat cheddar or Mexican-blend cheese
- 2 tbsp pumpkin seeds (pepitas) or sunflower seeds
- 1 ripe avocado, sliced or diced (optional but recommended)
- 1 cup cherry tomatoes, halved
- 1/4 small red onion, thinly sliced
- 1/4 cup chopped fresh cilantro or parsley
- 1 lime, cut into wedges
- Hot sauce or salsa, to taste
- 1/2 cup plain Greek yogurt
- Juice of 1/2 lime
- 1 small clove garlic, very finely minced or grated
- 1 tbsp chopped fresh cilantro
- Pinch of salt and pepper
- 1 – 2 tsp water to thin, if needed
Instructions
- Rinse the brown rice or quinoa under cold water. In a medium saucepan, bring 2 cups of water or broth to a boil with 1/4 teaspoon salt. Add the rice/quinoa and simmer until cooked. Remove from heat, fluff, and set aside.
- Preheat your oven to 425°F (220°C). Toss sweet potatoes, bell pepper, and broccoli with olive oil and spices, and roast for 20–25 minutes until tender.
- In a skillet, cook onion and garlic, then add ground beef, cooking until browned. Stir in soy sauce, tomato paste, and spices, and add water as needed.
- Warm beans and corn in a small saucepan until heated through.
- Mix Greek yogurt, lime juice, garlic, cilantro, and seasonings for optional sauce.
- Prepare fresh toppings and slice avocado just before serving.
- Assemble bowls with grains, beef, vegetables, beans, cheese, seeds, and fresh toppings. Serve with lime wedges and hot sauce.
Notes
Store components separately for meal prep. Fresh toppings should be added after reheating.
- Prep Time: 20
- Cook Time: 40
- Category: Main Course
- Method: Roasting, Sautéing, Boiling
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 550
- Sugar: 4g
- Sodium: 650mg
- Fat: 17g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 65g
- Fiber: 12g
- Protein: 37g
- Cholesterol: 70mg