Ingredients
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5 spray(s) Cooking Spray, Calorie Controlled
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450 g Beef, Mince, Lean (10% fat), Cooked
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1 large Onion, All Types, chopped finely
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2 clove(s) Garlic, crushed
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1 medium Pepper, Red, de-seeded and chopped roughly
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1 teaspoons (level) Chilli Powder
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1 teaspoons (level) Cumin, Ground
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400 g Tomatoes, canned
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200 g Beans, Kidney, Cooked or Canned, Drained, red, drained
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1 cube(s) Stock Cube, Vegetable, beef, make up to 250ml with hot water
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240 g Rice, Brown, Dry
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80 g Yogurt, Virtually Fat Free, Plain, (4 tbsp)
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Instructions
- Heat a large pan over a medium heat. When hot, spray with low fat spray, add the mince, increase the temperature and cook for 4–5 minutes, stirring all the time until lightly browned.
- Stir in the onion, garlic and red pepper and cook for a further 4–5 minutes until the onion has started to soften. Add the chilli powder and cumin and cook for 1 minute.
- Add the tomatoes, kidney beans and beef stock and season to taste. Bring to a simmer, cover and cook for 25–30 minutes, stirring occasionally.
- Meanwhile, cook the rice according to packet instructions.
- Serve the chilli and rice topped with a spoonful of yogurt, sprinkled with a little chilli powder and garnished with coriander.
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