Protein

Beef is one of the primary sources of protein in Canada’s diet because of its delicious versatility, but it is also packed with key nutrients like: iron, zinc, magnesium, thiamin, riboflavin, potassium, phosphorus, selenium, niacin and vitamins B₆ and B₁₂. These essential vitamins and minerals are vital to your body’s health and provide energy, boost brain power, support the immune system and build healthy bones and teeth.

For example, a 100g serving of cooked beef provides you with over 100% of your daily recommended dose of vitamin B_12, over 75% of your zinc, and almost 20% of your iron and vitamin B₆ intake.

Learn how to:

make ground beef into chili and find out what is in chili powder seasoning
prepare refried beans
prepare and omelette including tips about eggs
make Huevos Rancheros Omelette and learn why beef is an excellent source of protein

Steps:

Download recipe and assemble the ingredients.
Wash hands, tie up your hair, put on your apron.
Start cookalong video and prepare the Huevos Rancheros Omelette recipe.

Huevos Rancheros Omelette

This omelette style of ranchers eggs is packed full of protein and fibre for a heathy breakfast or meal any time of day!

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Course: Breakfast

Preparation: Easy

Prep Time: 20

Cook Time: 30

Total Time: 50

Servings:

Author: Andrea Villneff

Ingredients

Chili:

1 lb extra lean ground beef
1 small onion diced
3 Tbsp chili powder
1/4 tsp salt
1/4 tsp pepper
28 oz can diced tomatoes drained
1 cup frozen corn

Refried Beans:

19 oz can white kidney beans
1/4 tsp salt
1/4 tsp pepper

Omelette:

8 eggs
1 Tbsp water
1/4 tsp salt
1/4 tsp pepper
1 Tbsp butter divided
Enjoy with: corn tortillas salsa, sour cream, feta cheese, avocado and cilantro, Sriracha and green onions.

Imperial – Metric

Instructions

Chili: In a large stock pot cook beef on medium-high heat for 8 minutes, breaking the beef apart with the back of a wooden spoon as you cook. Stir in onion, chili powder, salt and pepper, and cook for 2 minutes longer. Stir in canned tomatoes and corn. Bring to a simmer and cook stirring for 10 minutes.
Refried Beans: Drain beans and reserve 2 Tbsp (30 mL) of the liquid. Heat beans, reserved liquid, salt and pepper in a small microwaveable bowl. Microwave on high for 2 minutes. Place beans in a food processor or blender and pulse for 30 seconds or until the beans are smooth.
Omelette: In a medium-sized bowl, whisk together eggs, water, salt and pepper. Heat half of the butter in a 10-inch nonstick skillet set over medium heat. Pour in one third of the egg mixture, swirling to coat bottom of pan.
Cook for 2 minutes or until eggs have set. Flip over and cook for 30 seconds or until eggs are fully set. Repeat with remaining egg mixture three more times to make 4 omelettes.
Huevos Rancheros: Top omelette with refried beans and smother with chili. Sprinkle with toppings of your choice.