Chilli con carne with rice
7
Points®
Total time: 55 min • Prep: 10 min • Cook: 45 min • Serves: 4 • Difficulty: Easy
Ingredients
Calorie controlled cooking spray
4 spray(s)
Extra lean beef mince (5% fat), raw
450 g
Onion
1 large
Garlic
2 clove(s)
Red pepper
1 medium
Chilli Powder
1 tablespoon(s), level
Ground Cumin
1 teaspoon(s), level
Tinned Tomatoes
1 can(s), large
Kidney Beans, cooked
1 can(s), large, drained
Beef stock cube(s)
1 cube(s), 250ml stock
Brown Rice, dry
240 g
Coriander, fresh
2 sprig(s)
Fat Free Natural Yogurt
4 tablespoon(s)
Instructions
1
Heat a large pan over a medium heat. When hot, mist with the spray and add the mince. Increase the temperature and cook for 4-5 minutes, stirring, until the mince is browned all over.
2
Stir in the onion, garlic and pepper, and cook for 4-5 minutes more, until the onion has started to soften. Stir in the chilli powder and cumin, then cook for 1 minute.
3
Add the tomatoes, kidney beans and stock to the pan, stir, then season to taste. Reduce to a simmer, cover and cook for 25-30 minutes, stirring occasionally.
4
Meanwhile, cook the rice to pack directions. Drain.
5
Serve the chilli and rice topped with a spoonful of the yogurt and garnished with the chilli powder and coriander.
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