Chilli Con Carne (21 Day Wonder Diet : Day 2 ) |
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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 2 |
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This is Day 2: Dinner, on the 21 Day Wonder Diet. You make this recipe in larger amounts, and freeze in 1 serve portions. Ingredients:
1/3 cup brown rice |
cooking spray |
1 small brown onion, finely chopped |
1 garlic clove, crushed |
180 g ground beef |
1 teaspoon ground cumin |
1 teaspoon dried chili pepper flakes |
400 g diced tomatoes |
2 tablespoons tomato paste |
1/2 cup beef stock |
125 g four-bean mix, rinsed and drained |
2 tablespoons skim-milk natural yogurt |
1/4 cup flat leaf parsley, coarsley chopped |
Directions:
1. Cook rice in medium saucepan of boiling water until tender; drain.
2. Meanwhile, spray medium frying pan with cooking oil; cook onion and garlic over heat, stirring, until onon softens. Add beef and spices; cook, stirring, until beef is browned.
3. Add undrained tomatoes, paste and stock; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Uncover; simmer about 10 minutes or until mixture thickens slightly. Stir in beans.
4. Serve rice and chilli con carne topped with yogurt. Sprinkle with parsley.
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