High-Protein Creamy French Onion Beef Bowl #FrenchOnionBeefBowl #HighProteinMealPrep

High-Protein Creamy French Onion Beef Bowl

8 Servings
Approx. Per Serving: 510 Calories | 42g Protein | 50g Carbs | 14g Fat

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Ingredients

Beef

* 2.5 lbs 93/7 ground beef
* 1.5 tsp salt
* 3/4 tsp black pepper
* 2.5 tsp garlic powder
* 1.5 tsp onion powder
* 1 tsp Worcestershire sauce

Vegetables

* 3 large yellow onions sliced thin
* 12 oz mushrooms sliced

Rice

Rice Cooker

* 2 cups jasmine rice
* 2 cups beef broth

Stovetop

* 2 cups jasmine rice
* 2¼ cups beef broth

Rice Seasoning

* 2 tbsp Country Crock
* 1 tsp garlic powder
* 1/2 tsp black pepper

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Creamy French Onion Sauce

* 340 g nonfat Greek yogurt
* 4 oz low fat cream cheese
* 1 cup beef broth
* 1 packet French onion soup mix
* 1.5 tsp Worcestershire sauce
* 1 tsp Dijon mustard
* 1/2 tsp garlic powder
* 1/2 tsp black pepper
* 1 tsp onion powder
* 1/2 cup fat-free mozzarella cheese
* 2 tsp cornstarch
* 2 tbsp water

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Cooking Instructions

Rice Cooker Method

1. Rinse 2 cups jasmine rice thoroughly until the water runs mostly clear.
2. Add rice and 2 cups beef broth to the rice cooker and cook.
3. Once finished, mix in:

* 2 tbsp Country Crock
* 1 tsp garlic powder
* 1/2 tsp black pepper

4. Fluff the rice and set aside.

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Stovetop Rice Method

1. Rinse rice thoroughly.
2. Add rice and 2¼ cups beef broth to a pot and bring to a boil.
3. Reduce heat to low and cover.
4. Cook for 15–18 minutes.
5. Remove from heat and let sit covered for 5 minutes.
6. Mix in:

* 2 tbsp Country Crock
* 1 tsp garlic powder
* 1/2 tsp black pepper

7. Fluff and set aside.

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Beef Bowl Instructions

1. Heat a large skillet over medium-high heat.
2. Add 2.5 lbs ground beef.
3. Season with:

* 1.5 tsp salt
* 3/4 tsp black pepper
* 2.5 tsp garlic powder
* 1.5 tsp onion powder

4. Add 1 tsp Worcestershire sauce while the beef cooks.
5. Let the beef sit untouched for 2–3 minutes before stirring so it develops deep browning.
6. Once browned, break it apart and continue cooking until about 80–90% cooked through.
7. Add:

* 3 sliced yellow onions
* 12 oz sliced mushrooms

8. Cook for 10–12 minutes, stirring occasionally, until:

* onions soften
* mushrooms reduce down
* excess moisture cooks off
* onions become golden and lightly caramelized

This step is where the French onion flavor is built.

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Sauce Instructions

1. In one large bowl, combine:

* 340 g nonfat Greek yogurt
* 4 oz low fat cream cheese
* 1 cup beef broth
* 1 packet French onion soup mix
* 1.5 tsp Worcestershire sauce
* 1 tsp Dijon mustard
* 1/2 tsp garlic powder
* 1/2 tsp black pepper
* 1 tsp onion powder
* 1/2 cup fat-free mozzarella cheese
* 2 tsp cornstarch
* 2 tbsp water

2. Mix until smooth.
3. Lower skillet heat to medium-low.
4. Pour the sauce mixture into the skillet all at once.
5. Stir continuously for 3–5 minutes until:

* cream cheese melts
* sauce thickens
* everything becomes smooth and creamy

6. Do not let the sauce boil after the dairy is added.

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Meal Prep

1. Divide rice evenly into 8 meal prep containers.
2. Top each container with the creamy French onion beef mixture.
3. Allow to cool slightly before sealing.