- What's up Muscle and Strength,
this is Bhuwan Chauhan here, IFBB Pro Men's Physique.
Today, we are going to be cooking a muscle-building meal,
which is one of my favorite meals to cook in the off season.
And you can tailor it according to how many calories you
want, how much carbs you want, how much fats you want,
but I'm going to give you an example
of what a great muscle building meal for,
especially for hard gainers is.
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So what we're going to be doing is,
we're going to be making rice separately.
It's called Spanish rice,
and then we're going to be cooking the bison separately,
with some spices,
and then we're going to be having
the tortilla as a base and we're going to put the rice,
the bison and the avocado.
We can make a guac
or we can put it like sliced up
either way it works. So let's get started.
All right. So first we're going to be chopping up
some onions and this is actually going to go in the rice.
And this is just for flavor. I just love onions,
and it just blends the whole recipe really well.
And then we're going to be using
the rest of the onion for the bison actually.
So we're going to be using one full onion.
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Okay, so we got the onions, we have the rice.
Now I'm going to put some rice.
So I'm going to be putting a two cups of rice in here.
So we got the rice, I'm going to wash this.
And then we're putting on
the rest of the ingredients in here.
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So I just give it like a couple of rinses,
three rinses here, and then
We're going to be getting some black beans in there.
So, let me open up this can,
Black beans. I get the unsalted black beans.
You can get, you have both varieties in the stores.
It's better to use unsalted because then you have full
control over how much salt you're adding.
The salsa that we're going to be adding in the rice,
already has salt as well.
So you don't want to just overload with too much sodium.
And then we're going to be adding about half a can
in the rice. And then we're going to be adding
some of the onion.
Now, I like to add one fourth cup just through seeing it,
not really actually measuring it,
but it's usually one fourth cup
and the last ingredient we're going to be doing salsa.
So for salsa, I'm going to be measuring it,
and we're going to be doing one cup of salsa.
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So the last two ingredients that are left is olive oil.
So I'm going to be adding about two tablespoons
of olive oil and half a teaspoon of salt
and for that we're gonna be measuring that.
So, I have a tablespoon here.
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Half a teaspoon of salt. Okay.
So that's pretty much it for the rice.
Now we're going to give a nice stir.
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Okay, So the next thing we're going to be doing
is cooking the bison. Now I got the extra lean bison
from Costco, it has seven grams of fat per a hundred gram
and 20 grams of protein per a hundred grams.
So, this is like similar to it's lean ground beef.
But I like to prefer bison because it has more nutrients
and just taste much better.
You're going to be pan frying with some oil spray.
So for oil spray, here's a tip,
I always get the avocado or the coconut oil spray.
You want to make sure that at the end,
where it says the ingredients,
the only ingredient it should say is the oil, nothing else.
So those pan sprays, the cheap ones,
those actually have a ton of other ingredients
and you don't really want that, so.
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Okay so, the onion is almost done.
We're going to be putting this bison in there now.
I know like me coming from India,
I'm a Hindu, in our culture.
We're not supposed to be eating beef. So, bison is actually,
let's say mountain buffalo. It's not a cow.
So if anybody who is in similar shoes who can't eat beef,
you can definitely eat bison and it tastes so good
and just fills your red meat needs.
But if you, for example, are living in India
or anywhere in Southeast Asia,
and you don't find bison there,
because you don't have it there,
you can always use extra lean ground goat,
which is readily available. So for ground goat,
if you want a leaner cut,
you just use the leg portion of it.
So just the leg portion, nothing else from the goat,
that's super lean.
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So now we're going to be using some of the spices.
So I keep it very simple, with my bison,
I use the exact same recipe.
If I were to eat bison with the rice,
whether it's all season or
I want to keep it super simple in my prep as well.
So, the first thing I like to add is some garlic powder,
and we're going to be adding about a tablespoon of
garlic powder. So, I use one pound
or almost half a kg of the bison, the meat,
and then we're going to be using some ground black pepper,
half a teaspoon is more than enough.
And we're going to be using some ground cayenne pepper
or red chili either or.
This just gives a little bit more flavor.
For those in India or anywhere in Southeast Asia,
you could actually use kashmiri red chili powder,
which also has a lot of flavor,
and gives a nice little color to it.
If that matters to you.
And last thing, we're going to be adding some salt.
So about half a teaspoon, salt, you can measure it.
I just know how much that is, so.
so while this is cooking,
what I'm going to do is cut the avocado up.
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And then, I'm going to make sure I measure how much
avocado I'm using. So half an avocado,
is usually about a hundred grams.
When this one is actually only 62 grams,
because it's a small avocado,
which is why I always like to measure.
So this is 62 grams. So, we're going to use this.
You can use a whole avocado.
I'm only going to be using half
because I'm only going to show you guys with one tortilla.
So, and this tortilla is a whole wheat.
For those in Asia, you can always use roti,
which is our, every household has roti,
this is a traditional food. So you use roti,
make the meat like that, cook the rice like that,
and then combine it altogether.
And then if you don't have avocado in the country that
you're living in, you can always add
some other sources of fats, whether it's olive oil,
you can sprinkle more of the olive oil in there.
Or you can have some nut butter on the side,
or nuts on the side, but that's up to you.
For guacamole, not want to put too much effort in,
you just get one of these at superstores or
any of the stores that you guys have.
And you just put one teaspoon in there with the avocado,
and a little bit of onion and you just mix it up
and mash it up. And that becomes a guac.
And for the tacos, actually,
I also found this at a store called taco sauce,
has barely any calories to be honest,
like one tablespoon has one gram of carbohydrates
and we don't even use one tablespoon,
probably going to be using like one teaspoon
or, half a tablespoon on the tortilla.
And it gives a lot of flavor, so.
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All right, and then we just mash it up.
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Okay.
Okay, we got the rice, we got the bison, we got the guac,
we got the tortilla.
Now we have to just combine all these ingredients together.
I usually like to eat six ounces of the meat in a meal.
So we're going to measure six ounces of the meat.
We're going to add 140 grams of rice,
which is one cup of rice,
which is 40 grams of carbs for each burrito.
And then you're going to divide this into half
and add a little bit of taco seasoning.
There you go. Then we're going to wrap this.
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And then we just put this in the pan.
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And while that's cooking up,
We'll prepare a second tortilla the same way
we got the other.
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This is a standard meal for anybody who's eating
six meals a day and wants a higher carb,
moderate, fat, and moderate cooking meal.
And there you guys have it.
Give it a go.
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Now this is a really tasty meal,
especially in off season, and you can never get tired of it.
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All right guys, thanks so much for watching this video.
Make sure you subscribe to the channel
Muscle and Strength, comment and like this video,
check me out on Instagram and YouTube.
My name's Bhuwan Chauhan. See you guys next time.
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