High Protein Cheesy Beef & Brown Rice Bake Recipe

* 180 g cooked brown rice
* 150 g 95% lean ground beef, cooked and drained
* 80 g cooked black beans
* 60 g sweet corn
* 40 g finely diced yellow onion
* 60 g diced red bell pepper
* 80 g tomato salsa
* 80 g 0% Greek yogurt
* 40 g reduced-fat cheddar
* 3 g smoked paprika
* 2 g garlic powder
* 2 g ground cumin
* 1 g chili powder
* Salt and black pepper
* 5 g olive oil

Start with the cooked brown rice in a heatproof glass baking dish. Add the cooked ground beef, black beans and sweet corn, followed by the onion and red bell pepper.

Add the smoked paprika, garlic powder, cumin, chili powder, salt, black pepper and olive oil. Then add the salsa and Greek yogurt and mix everything thoroughly until the ingredients are coated in a creamy sauce. It should be creamy, not watery.

Top with the shredded reduced-fat cheddar and bake at 200°C (400°F) for 20–25 minutes, until the cheese is melted and lightly golden.

‍

One full serving:

* ~874 kcal
* ~74 g protein
* ~88 g carbs
* ~24 g fat

‍

Protein is important for maintaining muscle and supporting muscle recovery, so having a good protein source in your main meals can make it easier to reach your daily intake.

Fat loss is based on a calorie deficit. If you want to reduce the calories, use less cheddar or olive oil. For a calorie surplus, increase the amount of rice, beef or cheese.

Exact calories and macros can vary depending on the brands and nutritional values of the ingredients and the exact ratios used.