Day 5 – Loaded Protein Potato Bowl
Ingredients
For the Roasted Potatoes
- 1 1/2 pounds russet potatoes, scrubbed and cut into 1/2-inch cubes.
- 1 1/2 tablespoons olive oil.
- 1 teaspoon smoked paprika.
- 1/2 teaspoon garlic powder.
- 1/2 teaspoon onion powder.
- 1/2 teaspoon kosher salt.
- 1/4 teaspoon ground black pepper.
For the Protein Filling
- 1 pound 93% lean ground beef.
- 1 tablespoon olive oil, only if needed for a very lean skillet or meat.
- 1 teaspoon chili powder.
- 1 teaspoon ground cumin.
- 1/2 teaspoon smoked paprika.
- 1/2 teaspoon garlic powder.
- 1/2 teaspoon kosher salt.
- 1/4 teaspoon ground black pepper.
- 1 can (15 ounces) black beans, drained and rinsed.
- 2 tablespoons water.
For Assembling the Bowls
- 1 cup frozen corn, thawed.
- 1 cup cherry tomatoes, halved.
- 1 cup shredded reduced-fat cheddar cheese.
- 1 cup plain nonfat Greek yogurt.
- 1/2 cup salsa.
- 1/4 cup sliced green onions.
- 2 tablespoons chopped fresh cilantro.
Optional Ingredients
- 1 avocado, diced.
- Sliced jalapenos.
- Hot sauce.
- Fresh lime wedges.
- Crushed tortilla chips.
- Pickled red onions.
- Extra salsa.
- Chopped romaine lettuce.
Equipment Needed
- Large rimmed baking sheet.
- Parchment paper or aluminum foil, optional for easier cleanup.
- Large skillet.
- Cutting board.
- Sharp chef’s knife.
- Colander or fine-mesh strainer.
- Measuring cups.
- Measuring spoons.
- Large mixing bowl.
- Wooden spoon or sturdy spatula.
- Can opener.
- Four serving bowls.
- Instant-read food thermometer, optional but helpful.
Step-by-Step Instructions
1. Preheat the Oven
Preheat your oven to 425°F. Place a rack in the center of the oven.
A fully preheated oven matters here. If you put the potatoes into an oven that is still warming up, they may cook through before the edges have a chance to become crisp.
Let the oven reach the full temperature before adding the baking sheet.
2. Cut and Season the Potatoes
Scrub the potatoes well and pat them dry. Cut them into roughly 1/2-inch cubes. Try to keep the pieces close to the same size so they finish cooking at the same time.
Add the potatoes to a large mixing bowl. Toss with.
1 1/2 tablespoons olive oil.
1 teaspoon smoked paprika.
1/2 teaspoon garlic powder.
1/2 teaspoon onion powder.
1/2 teaspoon kosher salt.
1/4 teaspoon black pepper.
Mix until every piece has a light coating of oil and seasoning.
The potato cubes should look evenly glossy, not soaked in oil.
Do not leave the potatoes wet after washing. Extra surface moisture encourages steaming instead of browning.
3. Roast the Potatoes
Spread the seasoned potatoes on a large rimmed baking sheet in a single layer. Leave a little space between the pieces whenever possible.
Roast at 425°F for 25 to 35 minutes, flipping the potatoes with a spatula after about 15 minutes.
The potatoes are ready when the edges are deep golden brown, the flat sides have browned spots, and a fork slides easily into the centers.
If your baking sheet is too small, use two pans. Crowded potatoes release steam and stay soft.
4. Start the Ground Beef
While the potatoes roast, heat a large skillet over medium-high heat. Add the ground beef. If your skillet tends to stick, add up to 1 tablespoon olive oil first.
Cook the beef for about 6 to 8 minutes, breaking it into small crumbles with a wooden spoon or spatula.
The meat should be browned with no visible pink remaining. For food safety, ground beef should reach an internal temperature of 160°F.
Do not constantly stir the meat. Let it sit against the hot skillet for short periods so it develops better browning and flavor.
5. Season the Protein Filling
Reduce the heat to medium. Add.
1 teaspoon chili powder.
1 teaspoon ground cumin.
1/2 teaspoon smoked paprika.
1/2 teaspoon garlic powder.
1/2 teaspoon kosher salt.
1/4 teaspoon black pepper.
2 tablespoons water.
Stir well and cook for 1 to 2 minutes.
The water helps the spices spread evenly instead of staying dry and powdery.
The beef should look evenly coated with seasoning, and there should be very little loose liquid in the skillet.
6. Add the Black Beans
Stir the drained and rinsed black beans into the seasoned beef. Cook over medium heat for 3 to 4 minutes, stirring occasionally.
You are mainly heating the beans through, so avoid aggressive stirring.
The beans should be hot and glossy but still hold their shape.
Always drain and rinse canned black beans. Adding the canning liquid can make the protein filling overly salty and watery.
7. Prepare the Cold Toppings
While the beef and potatoes finish cooking, prepare the toppings.
Halve the cherry tomatoes, slice the green onions, chop the cilantro, and thaw the corn if needed. Measure the shredded cheese, Greek yogurt, and salsa.
If using avocado, cut it shortly before serving to reduce browning.
Keep the Greek yogurt cold until assembly. The contrast between hot potatoes and cool yogurt makes the bowl especially good.
8. Check the Potatoes
Remove the potatoes from the oven once they are golden and fork-tender.
Taste one carefully after it cools for a moment. Add a small pinch of salt if needed.
If the potatoes are tender but not browned enough, return them to the oven for another 3 to 5 minutes. Watch closely near the end.
9. Assemble the Loaded Protein Potato Bowl
Divide the roasted potatoes evenly among four bowls.
Top each bowl with approximately.
One-fourth of the beef and black bean mixture.
1/4 cup corn.
1/4 cup cherry tomatoes.
1/4 cup shredded cheddar cheese.
1/4 cup plain Greek yogurt.
2 tablespoons salsa.
Sliced green onions.
Fresh cilantro.
Add avocado, jalapenos, hot sauce, lime juice, or other optional toppings as desired.
Add the cheese directly over the hot beef and potatoes. The residual heat will soften and lightly melt it.
10. Serve Immediately
Serve the Loaded Protein Potato Bowl while the potatoes and seasoned filling are still hot.
For meal prep, store the hot components separately from cold toppings such as Greek yogurt, tomatoes, avocado, and salsa. This keeps the potatoes from becoming soggy and helps everything taste fresher when reheated.
Nutrition Facts
Cost To Make This Recipe
Item – Estimated Cost (USD).
Russet potatoes – $1.80.
93% lean ground beef – $6.50.
Black beans – $1.20.
Frozen corn – $0.80.
Cherry tomatoes – $2.00.
Reduced-fat cheddar cheese – $2.25.
Plain Greek yogurt – $1.75.
Salsa – $1.00.
Green onions – $0.60.
Fresh cilantro – $0.50.
Olive oil and seasonings – $0.90.
Estimated Total Recipe Cost
Approximately $19.30 USD.
Estimated Cost Per Serving
Approximately $4.83 USD per serving.
