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COOKING TIMES

  • Preparation Time: 99 Minutes
  • Cooking Time: 99 Minutes
  • Total Time: 99 Minutes
  • Serves: 2 People

đź›’ INGREDIENTS

Protein

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Vegetables

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Carbohydrates / Base

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Sauce, Paste & Liquids

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Dairy & Alternatives (if used)

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Oils, Herbs & Seasoning

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Flavour Boosters (if used)

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Optional Extras / Swaps

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👨‍🍳 STEP-BY-STEP COOKING (TIMED)

⏱ 0:00–0:05 —

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🥡 STORAGE & LEFTOVERS

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Mexican Beef & Bean Protein Bowl

Serves: 2 people (plus 1 extra portion for lunch or freezer)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Calories: ~600 per serving

Protein: ~45g per serving

đź›’ INGREDIENTS

Protein

  • Lean beef mince (5%) – 500g

Carbs

  • Long-grain rice – 150g (dry)or microwave brown rice – 1 pack (250g)

Veg

  • Bell peppers – 2, sliced
  • Brown onion – 1, diced
  • Garlic – 2 cloves, minced (or 1 tbsp paste)
  • Cherry tomatoes – 150g, halved (optional)

Beans

  • Kidney beans – 1 tin (240g drained)
  • Black beans – 1 tin (240g drained)

Flavour & Sauce

  • Smoked paprika – 1 tsp
  • Ground cumin – 1 tsp
  • Mild chilli powder – 1 tsp
  • Tomato purĂ©e – 2 tbsp
  • Beef stock cube – ½
  • Lime juice – ½ lime

Oils & Seasoning

  • Olive oil spray
  • Salt & black pepper

👨‍🍳 STEP-BY-STEP COOKING (TIMED)

⏱ 0:00–0:05 — START RICE

  • If using dry rice:
    • Fill saucepan with water
    • Put on high heat
  • If using microwave rice, ignore for now

⏱ 0:05–0:10 — PREP

  • Dice 1 brown onion
  • Slice 2 peppers
  • Mince garlic
  • Drain & rinse beans

⏱ 0:10–0:18 — COOK BEEF

  1. Large frying pan on medium-high heat (2 mins preheat)
  2. Olive oil spray
  3. Add beef mince
  4. Cook 6–8 mins, breaking it up until browned

⏱ 0:18–0:23 — BUILD FLAVOUR

  1. Reduce heat to medium
  2. Add:
    • Onion
    • Peppers
    • Garlic
  3. Cook 4–5 mins until softened

⏱ 0:23–0:30 — SAUCE & SIMMER

  1. Stir in:
    • Smoked paprika
    • Cumin
    • Chilli powder
  2. Cook spices 30 seconds
  3. Add:
    • Tomato purĂ©e
    • Crumbled ½ stock cube
    • Splash of water (~100ml)
  4. Stir well
  5. Add beans
  6. Simmer gently 6–8 mins, stirring occasionally

⏱ 0:30–0:35 — FINISH & SERVE

  1. Squeeze in lime juice
  2. Taste → adjust salt, chilli or cumin
  3. Heat rice if needed
  4. Serve beef & bean mix over rice

🥡 STORAGE & LEFTOVERS

  • Fridge: Up to 4 days
  • Freezer: Up to 3 months
  • Reheat thoroughly; add splash of water if thickened

Thai Red Chicken Curry (Light & Creamy)

Serves: 2 people (plus 1 extra portion for leftovers if wanted)

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Calories: ~600 per serving

Protein: ~45g per serving

đź›’ INGREDIENTS

Protein

  • Chicken breast – 500g, diced

Veg

  • Bell peppers – 2, sliced
  • Brown onion – 1, sliced
  • Spinach – 100g
  • Garlic – 2 cloves, minced (or 1 tbsp paste)

Sauce & Flavour

  • Thai red curry paste – 2 tbsp
  • Light coconut milk – 1 Ă— 400ml tin
  • Chicken stock cube – ½
  • Fish sauce – 1 tsp
  • Lime juice – ½ lime

Carbs (choose one)

  • Microwave brown rice – 1 pack (250g)or
  • Jasmine/long-grain rice – 150g dry

Oils & Seasoning

  • Olive oil spray
  • Black pepper

👨‍🍳 STEP-BY-STEP COOKING (TIMED)

⏱ 0:00–0:05 — START RICE

  • If using dry rice:
    • Fill saucepan with water
    • Put on high heat
  • If using microwave rice, ignore this step

⏱ 0:05–0:10 — PREP

  • Dice chicken into bite-size pieces
  • Slice onion & peppers
  • Mince garlic

⏱ 0:10–0:20 — COOK CHICKEN

  1. Large frying pan or wok on medium-high heat (2 mins preheat)
  2. Spray with olive oil
  3. Add chicken
  4. Cook 8–10 mins, stirring until sealed and lightly golden

⏱ 0:20–0:25 — BUILD FLAVOUR

  1. Reduce heat to medium
  2. Add:
    • Onion
    • Peppers
    • Garlic
  3. Cook 4–5 mins until softened

⏱ 0:25–0:35 — CURRY SAUCE

  1. Stir in 2 tbsp Thai red curry paste
  2. Cook 1 min to release aroma
  3. Pour in:
    • Coconut milk
    • Crumbled ½ stock cube
  4. Simmer gently 8–10 mins, stirring occasionally

⏱ 0:35–0:38 — FINISH

  1. Stir in:
    • Spinach (wilts in ~1 min)
    • Fish sauce
    • Lime juice
  2. Taste — add pepper or extra paste if needed

⏱ 0:38–0:40 — SERVE

  • Heat rice if needed
  • Serve curry over rice

🥡 STORAGE & LEFTOVERS

  • Fridge: Up to 3 days
  • Freezer: Curry only (no rice) – up to 3 months
  • Reheat gently, add splash of water if thick