One-pot Taco Beef & Rice Bake
PREP 10 MIN•COOK 35 MIN
EF
GF
NS
NF
Number of servings
2
1⁄2 tsp olive oil
250g extra lean minced beef
3⁄4 tbs Mexican spice mix (a mix of ground cumin, paprika & chilli) or to taste
1⁄2 red pepper deseeded & roughly chopped
1⁄2 tin of chopped tomatoes (400g tin)
1⁄2 cup (60g) frozen corn kernels defrosted
1⁄2 tin of black beans (400g tin) drained & rinsed
1⁄8 cup (32 1⁄2g) brown basmati rice rinsed
1⁄2 cup (125ml) water boiling
salt & pepper, to taste
1⁄8 cup (20g) cheddar cheese grated
1⁄2 avocado (small, 180g) sliced
1 spring onion sliced
1 sprig of fresh coriander roughly torn
Preheat oven to 200°C/fan-forced 180°C/gas 6.
Heat a large heavy-based oven-proof frypan over medium-high heat.
Add oil, beef and seasoning and cook, stirring to break up large clumps for 5 minutes, or until browned.
Add red pepper and cook for 3-4 minutes until softened.
Add tomatoes, corn, beans, rice and boiling water and mix well. Season with salt and pepper and bring to the boil.
Transfer pan to oven and bake for 10 minutes.
Stir, then return to the oven and cook for a further 5-10 minutes or until rice is just tender and most of the liquid has been absorbed.
Scatter over cheese and bake for a further 5 minutes or until melted and golden.
Divide between plates and serve topped with avocado, spring onions and coriander.
*If meal prepping, this dish can be stored in the fridge for up to 3 days or in the freezer for up to 2 months.
Energy (kJ)
1821 kJ / 435 cals
Protein
40.7 g
Fat
14.9 g
Sat. Fat
5.3 g
Carbs
28.2 g
Sugar
7 g
Fiber
12.2 g
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