Loaded Beef Nachos

• 120 g raw Extra-lean ground beef (95%) (4.2 oz raw)
• 2 g Chili powder (¾ tsp)
• 1 g Ground cumin (½ tsp)
• 0.5 g Salt (a pinch)
• 70 g drained Canned black beans (2.5 oz drained)
• 30 g Water (2 tbsp)
• 40 g Tortilla chips (1.4 oz)
• 40 g Reduced-fat cheddar, grated (1.4 oz)
• 60 g raw Tomato (2.1 oz raw)
• 10 g raw Jalapeño (0.4 oz raw)
• 10 g raw (½ scallion) Scallion
• 40 g Salsa (1.4 oz)
• 50 g Nonfat Greek yogurt (¼ cup)
• 40 g raw Avocado (1.4 oz raw)

You'll need: Frying pan, Spatula, Baking sheet or ovenproof dish, Parchment paper, Sieve, Cutting board and knife.

Method

1. Cook the taco beef and beans

   Heat the oven to 200°C (400°F). Brown the beef in the dry frying pan over medium-high heat for 5–6 minutes, breaking it up, until no pink is left, 71°C (160°F). Stir in the chili powder, cumin and salt for 30 seconds. Drain and rinse the black beans, add them with the water and cook for 2 minutes, until saucy.

   Extra-lean beef needs no oil. It releases just enough fat to brown.

2. Layer and bake

   Spread half the tortilla chips on the parchment-lined sheet, then half the beef and half the cheddar. Repeat with the rest. Bake for 5–6 minutes, until the cheese has melted and the chip edges are toasty.

   Two layers means cheese and beef on every chip, not just the top ones.

3. Chop the toppings

   While it bakes, dice the tomato and avocado and thinly slice the jalapeño and scallion.

   Remove the jalapeño seeds for less heat, or keep them in if you like it hot.

4. Load them up

   Scatter the tomato, avocado, jalapeño and scallion over the hot nachos. Spoon on the salsa and dollops of the yogurt. Eat straight away, off the sheet.

   Greek yogurt tastes just like sour cream here, with more protein.

Swaps

• Extra-lean ground beef (95%) → Shredded cooked chicken, 120 gLeaner and quicker; just warm it with the spices.
• Reduced-fat cheddar → Monterey Jack, same weightMelts stretchier, about 30 kcal more.