Low Calorie Cheeseburger Bowl Meal Prep - High Protein скачать в хорошем качестве

Low Calorie Cheeseburger Bowl Meal Prep - High Protein

his high protein, low-calorie Cheeseburger bowl is a spin on a classic go to takeout meal, this recipe puts a healthier, lower calorie, higher protein spin on it without sacrificing flavour. With only 435 calories and 31g of protein it's sure to be in your meal prep rotation. It only takes 30 minutes to prep and cook which makes its ideal for cooking a quick meal prep for the week. Cheeseburger Bowl Recipe Ingredients: 1.5 kilograms of white potatoes 1 tsp onion powder 1 tsp paprika Salt and pepper to taste 15ml olive oil Burger Sauce: 50g low-sugar tomato sauce 40g American mustard 30g low-fat mayo 1 tsp onion powder 1 tsp paprika 20g pickle relish 3ml white vinegar Toppings: 1/2 brown onion, finely diced 50g pickles, diced Cheese Sauce: 200ml light evaporated milk 35g cheddar cheese 1 tsp paprika 1 tsp onion powder Mince: 500g lean mince (95% lean, 5% fat) 1 tsp garlic powder 1 tsp onion powder Instructions: Start by dicing the white potatoes into 1 x 1 cm cubes. Cut one side of the potato off to create a stable base, then cut it into 1 cm strips and then again to form cubes. Place the diced potatoes in a large bowl and season with 1 tsp of onion powder, 1 tsp of paprika, salt, pepper, and 15ml of olive oil. Mix to evenly coat the potatoes with the seasoning. Cook the seasoned potatoes in an air fryer at 200 degrees Celsius for 20-35 minutes or in a fan-forced oven at 200 degrees Celsius for 25-30 minutes, flipping the potatoes a few times to evenly brown. Prepare the burger sauce by combining low-sugar tomato sauce, American mustard, low-fat mayo, 1 tsp of onion powder, 1 tsp of paprika, pickle relish, and white vinegar in a bowl. Mix well and set aside. Finely dice half a brown onion by cutting it in half, peeling it, cutting horizontally a few times, and then vertically to dice. Dice 50g of pickles and set them aside. To make the cheese sauce, place a small fry pan over medium-high heat. Add 200ml of light evaporated milk, 35g of cheddar cheese, 1 tsp of paprika, and 1 tsp of onion powder. Simmer for 4-5 minutes until the cheddar is melted and the sauce begins to thicken. Set it aside to cool while you cook the mince. In a large fry pan over high heat, lightly oil the pan and add 500g of lean mince. Slightly flatten the mince to spread it out and add 1 tsp of garlic powder and 1 tsp of onion powder. Cook the mince for 2-3 minutes on one side to develop some color, then flip it and cook for an additional 2 minutes. Break up the mince and cook until it's completely cooked through, approximately 1-2 additional minutes. Now that all the components are prepped, it's time to assemble the bowls. Evenly divide the cubed potatoes into 5 containers, followed by the cooked mince, cheese sauce, burger sauce, diced onions, and diced pickles. Enjoy your delicious Cheeseburger Bowls! These bowls capture the classic cheeseburger flavor and are perfect for meal prep.