High proteinHigh carb

Beef Tacos

Cook the mince dry and hard before you season it.

25 min Serves 2 Stove, Frying pan

Per serving

565

kcal

46.2 g

protein

43.7 g

carbs

23.3 g

fat

8.2 g protein per 100 kcal · 5.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Beef mince 5% fat250 g
  • Tortilla wrap124 g
  • Tinned chopped tomatoes150 g
  • Onion80 g
  • Cheddar cheese50 g
  • Lettuce (romaine)(optional)60 g
  • Salsa(optional)50 g

Method

  1. 1Brown the mince properly in a hot dry pan before adding anything.
  2. 2Onion and tomatoes in, then simmer until almost no liquid is left.
  3. 3Warm the wraps and fill at the table.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Mince, burgers and sausages: no pink in the middleShow

Whole steaks can be served pink because bacteria live on the outside, which gets seared. Mincing mixes the outside into the middle, so minced meat must be cooked right through.

  1. Break mince apart in the pan with a wooden spoon so every bit touches the heat.
  2. Keep cooking until there is no pink or red left anywhere and it looks evenly brown.
  3. For burgers and sausages, cut the thickest one open to check the centre.

Ready when: Brown all the way through, no pink, juices clear and steaming hot.

How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Browning minceShow

Browned mince tastes deeper than grey, boiled-looking mince.

  1. Turn the heat up to medium-high before the mince goes in.
  2. Add it and leave it for a minute or two to colour underneath, then break it into small pieces with a wooden spoon.
  3. Keep stirring and breaking it up until there is no pink left and bits are browning. If lots of liquid appears, keep going until it cooks off.
Browning and searing meatShow

The brown crust is flavour. It forms only on a dry surface in a hot pan — wet meat or a crowded pan just steams.

  1. Pat the meat dry with kitchen paper. Season it.
  2. Get the oil hot (shimmering, maybe a wisp of smoke).
  3. Lay the pieces in, away from you so the fat doesn't spit towards you, with space between them.
  4. Then leave them alone for 2–4 minutes. Don't poke. When the underside is brown the meat lets go of the pan by itself — if it sticks, it isn't ready to turn.
  5. Turn and brown the other side. Browning adds flavour; it does not make meat safe on its own — it still has to be cooked through.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.