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High-Protein Taco Beef Rice Bake — 629 kcal, 50g Protein

Quick answer

One serving of Taco Beef Rice Bake has 50 g of protein and 629 kcal — a protein-to-calorie ratio of 0.079 g/kcal, which is solidly high-protein, meeting TunedCook's own 0.06 g/kcal bar. This recipe makes 4 servings total. It's also on the lighter, more filling side for its calorie count.

Protein / serving50 g
Calories / serving629 kcal
Protein ratio7.9%
Prep time80 min
Servings4
Taco Beef Rice Bake

Ingredients (1 serving)

  • Prep the Bake Mix
  • Jasmine white rice (raw)50 g
  • Extra lean beef mince170 g
  • Brown onion38 g
  • Red capsicum100 g
  • Corn kernels50 g
  • spinach leaf30 g
  • Season & Add Liquid
  • Beef stock110.0 ml
  • Tomato paste5.0 g
  • Taco seasoning (MINGLE)7.5 g
  • Finish & Top
  • Low-fat cheese20 g
Protein50 g
Carbs66 g
Fat21 g
Calories629

Instructions

  1. Prep the Bake Mix Preheat oven to 180°C (350°F).
  2. Prep the Bake Mix Rinse jasmine rice under cold water until water runs clear. Drain well. Tip: Rinsing removes excess starch and prevents gummy rice.
  3. Prep the Bake Mix Dice the brown onion and red capsicum into roughly 1 cm pieces.
  4. Prep the Bake Mix In a large oven-safe baking dish, combine rice, ground beef (broken up), onion, capsicum, and corn. Tip: Use your hands to break up the raw mince evenly.
  5. Prep the Bake Mix Roughly chop the spinach leaves.
  6. Prep the Bake Mix Add the chopped spinach and fold through the mixture.
  7. Season & Add Liquid In a jug, whisk together beef stock, tomato paste, and taco seasoning. Tip: Whisking the paste into stock first prevents clumps in the bake.
  8. Season & Add Liquid Pour the seasoned stock evenly over the bake mix. Stir gently to distribute.
  9. Season & Add Liquid Cover tightly with aluminium foil and bake for 35-40 minutes. Tip: The foil traps steam, which cooks the rice through.
  10. Finish & Top Remove foil. Check rice is nearly tender by tasting a grain. Tip: If rice is still hard, re-cover and bake another 5 minutes.
  11. Finish & Top Sprinkle low-fat cheese evenly over the top.
  12. Finish & Top Bake uncovered for 5-10 minutes until cheese melts and rice is fully cooked. Cool slightly, then portion. Tip: Let cool 10 min before portioning — hot rice is easier to handle when slightly set.
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Frequently asked questions

How much protein is in Taco Beef Rice Bake?+
One serving has 50 g of protein and 629 kcal, for a protein-to-calorie ratio of 0.079 g of protein per kcal. The full recipe (4 servings) has 198 g of protein total.
Is Taco Beef Rice Bake a high-protein recipe?+
Yes — its protein-to-calorie ratio of 0.079 g/kcal is solidly high-protein, meeting TunedCook's own 0.06 g/kcal bar. TunedCook's own app treats 0.06 g/kcal as the bar for "high protein," and this recipe clears that bar.
How many calories are in one serving of Taco Beef Rice Bake?+
One serving is 629 kcal. The recipe makes 4 servings, for 2517 kcal in the full batch.
How filling is Taco Beef Rice Bake?+
By TunedCook's Fullness Score (based on protein share, fiber, and energy density), this recipe reads as fairly filling relative to its calories.