Chilli con carne
SERVES 4
Heat a large pan over a medium heat. When hot, mist with the calorie-controlled cooking spray and add 450g 5% fat beef mince. Turn the heat to high and cook for 5 mins, stirring, until the mince is browned. Stir in 1 finely chopped onion, 2 crushed garlic cloves, and 1 chopped red pepper, and cook for 5 mins more, until the onion starts to soften. Add ½-1 tbsp mild chilli powder (depending how spicy you like it) and 1tsp ground cumin, then cook for 1 min. Add 400g tin chopped tomatoes, 400g tin kidney beans, drained and rinsed and 250ml beef stock (1 stock cube), stir, then season to taste. Reduce to a simmer, cover and cook for 30 mins, stirring occasionally. Meanwhile, cook 240g brown rice to pack instructions, then drain. Serve the chilli and rice topped with 1tbsp fat-free natural yoghurt each and garnished with fresh coriander and a pinch of chilli powder.