High-Protein Beef and Sweet Potato Bowls with Garlic Herb Sauce

Ingredients

• 600 g sweet potatoes (About 2 large sweet potatoes, peeled if desired and cubed)
• 1 tsp light cooking spray (Used for the sweet potatoes and skillet)
• 75 g white onion (Diced)
• 454 g lean ground beef (93/7; grass-fed may be used)
• 3 garlic (Cloves, freshly minced)
• 60 g tomato paste (About 1/4 cup)
• 56 g reduced-fat cheddar cheese (Shredded; about 1/2 cup)
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp cayenne pepper (Adjust to taste for desired spice level)
• 1 tsp salt (For the beef mixture and/or sweet potatoes)
• 120 g non-fat Greek yogurt (About 1/2 cup; a dairy-free yogurt alternative may be substituted)
• 1 tbsp olive oil (For the garlic herb sauce)
• 1 tbsp lemon juice
• 1 tbsp fresh parsley (Chopped)
• 1 tsp garlic powder (For the sauce)
• 1 tsp onion powder (For the sauce)
• 1 tsp Dijon mustard (For the sauce)
• salt (For the sauce, to taste)
• black pepper (For the sauce, to taste)
• water (Add as needed to thin the sauce)
• green onion (Fresh, optional garnish mentioned in the transcript)

Steps

1. 1

   Cut the sweet potatoes into evenly sized cubes so they cook at the same rate. Lightly coat them with cooking spray and season with some of the listed salt.

2. 2

   Place the sweet potato cubes in an air fryer and cook at 390°F (200°C) for about 20 minutes, shaking the basket halfway through, until tender inside and browned around the edges.

3. 3

   While the sweet potatoes cook, dice the white onion and mince the garlic. Keep the garlic separate so it can be added later without burning.

4. 4

   Heat a large skillet over medium heat and lightly coat it with cooking spray.

5. 5

   Add the diced onion to the hot skillet and sauté until softened and lightly golden, about 4–5 minutes.

6. 6

   Add the lean ground beef to the skillet. Break it into small crumbles and cook until browned throughout, about 6–8 minutes.

7. 7

   Add the cumin, paprika, cayenne, and remaining salt to the browned beef. Stir thoroughly so the spices coat the meat evenly.

8. 8

   Add the minced garlic and cook for about 30–60 seconds, stirring constantly, until fragrant.

9. 9

   Add the tomato paste and shredded reduced-fat cheddar cheese. Stir until the tomato paste is incorporated and the cheese begins to melt.

10. 10

    Reduce the heat to low, cover the skillet, and cook for 5 additional minutes so the flavors combine and the cheese melts fully.

11. 11

    Make the sauce by adding the Greek yogurt, olive oil, lemon juice, parsley, garlic powder, onion powder, Dijon mustard, salt, and pepper to a blender. Blend until smooth.

12. 12

    Add water a little at a time and blend again until the garlic herb sauce reaches a pourable consistency.

13. 13

    Divide the air-fried sweet potatoes and beef mixture evenly among four bowls. Drizzle or spoon the garlic herb sauce over each bowl and garnish with fresh green onion if desired.

Notes

The stated nutrition is per serving without sauce: approximately 478 calories, 31 g protein, 35 g carbohydrates, and 12 g fat. For meal prep, cool components before refrigerating in airtight containers; store sauce separately and use within about 4 days.

Nutrition per serving

• main
• meal prep
• high-protein
• low-calorie
• air-fried
• beef
• gluten-free
• spicy