Chilean Beef & Corn Bowl
Chilean dinner for one, on the table in 26 minutes. About 660 kcal and 39 g protein.
Per portion
Calories from protein 24%, carbs 15%, fat 61%. Estimated from the ingredients.
Roughly £1.90 a portion.
Method
- 1
Fry the onion and beef mince with ½ tsp salt in a splash of oil over medium-high heat for 7 minutes, stirring in the garlic, paprika, cumin and oregano for the last minute (it burns if fried longer).
- 2
Meanwhile, boil the egg for 8 minutes, then cool, peel and quarter.
- 3
Heat the grill to high. Blitz or roughly mash the sweetcorn with a pinch of salt.
- 4
Season the beef to taste, spoon into a small ovenproof dish, tuck in the egg quarters and spread the corn over the top.
- 5
Grill for 4–5 minutes until the corn is golden in places, then serve.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/chilean-beef-and-corn-bowl/
