Australian🥩 Meat

High Protein Beef & Sweet Potato Hash Meal Prep

Name: High Protein Beef & Sweet Potato Hash Meal Prep
Total time: 1 h 5 min
Yield: 5 servings
Cuisine: Australian
Ingredients: 40 ml Olive Oil; 1 kg Lean Ground Beef (90/10); 1 kg Sweet Potato; 2 Brown Onions; 4 Garlic Cloves; 2 tsp Smoked Paprika; 2 tsp Dried Thyme; 1 tsp Dried Oregano; 2 tbsp Worcestershire Sauce; 120 g Baby Spinach or Kale; ~1-1.5 tsp Salt; ~½ tsp Cracked Black Pepper; 1 cup Low-Fat Greek Yogurt; ¼ Lemon

⏱ 65 min🍽 Serves 5

An easy and budget-friendly high-protein beef and sweet potato hash meal prep that stores well and reheats beautifully, served with a creamy garlic yogurt sauce.

High-proteinLow-cal

Adapted from a video by Chef Jack Ovens

High Protein Meal Prep Super Simple | Loaded Beef & Potatoes

Watch on YouTube

Ingredients

Olive Oil40 ml
Lean Ground Beef (90/10)1 kg
Sweet Potatodiced1 kg
Brown Onions2
Garlic Clovesminced, plus 1 clove for sauce4
Smoked Paprika2 tsp
Dried Thyme2 tsp

Steps

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1
Prepare the sweet potatoes by peeling and cutting into consistent cube-sized pieces. Toss with 1 tablespoon of olive oil, salt, and cracked black pepper. Spread on a large tray ensuring pieces don't overlap.
2
Roast the sweet potatoes in a 220°C (430°F) oven for 25 to 30 minutes, stirring halfway through.
3
Dice two brown onions by slicing in half, peeling, making thin lengthwise cuts, then crosswise slices, and finally dicing into small to medium pieces.
4
Prepare the garlic yogurt sauce by combining 1 minced garlic clove with 1 cup of low-fat Greek yogurt, juice from a quarter lemon, salt, and cracked black pepper. Mix well, taste and adjust seasoning, then transfer to a squeeze bottle and refrigerate.
5
Heat a large pan over medium-high heat with 1 tablespoon of olive oil. Sauté the onions for 3 to 4 minutes, stirring regularly, until they become translucent and golden.
6
Add the minced garlic, break up any clumps, and cook for about 1 minute until fragrant.
7
Add the 1 kilogram of ground beef, season with salt and cracked black pepper, let it sit briefly to build a crust, then cook for 6 to 8 minutes, breaking up the meat, until fully cooked and most moisture has evaporated.
8
Stir in the smoked paprika, dried thyme, dried oregano, and Worcestershire sauce. Mix well and cook for 1 minute until all flavors are fully incorporated.
9
Add the washed spinach or kale and stir for a couple of minutes until completely wilted.
10
Fold in the roasted sweet potatoes and mix gently, ensuring the pieces hold their shape.
11
Divide the beef and sweet potato mixture into 5 (750 ml) meal prep containers, approximately 500 grams per portion. Top each with about 45 grams of the garlic yogurt sauce and optionally garnish with fresh parsley. Let cool for 20 minutes before covering.
12
Seal the containers with lids. Store in the refrigerator for up to 4 days or in the freezer for up to 3 months.

High Protein Beef & Sweet Potato Hash Meal Prep

Ingredients

Steps

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