Hearty beef chilli
Serves 2 (each serving approx 480 kcal)
Ingredients
1 small onion
1 carrot
1 celery stick
1 red pepper
1 tbsp rapeseed oil (15g)
200g lean steak mince
½ tsp ground cumin
1 tsp chilli powder
250ml vegetable or chicken stock (made from ½ reduced salt cube) 200g tin chopped tomatoes (or use ½ regular 400g tin)
60g wholegrain brown rice
120g drained and rinsed black beans (from ½ a regular tin)
5g fresh coriander leaves
Sea salt and freshly ground black pepper
Method
1. Peel the onion and cut in half, then finely chop. Peel the carrot and cut into dice with the celery. Cut the red pepper in half and remove the seeds and core, then dice the flesh.
2. Heat a frying pan over a medium heat. Add the oil and swirl up the sides. Tip in the onion, carrot, celery and red pepper and sauté for 8-10 minutes until tender and just beginning to pick up a bit of colour.
3. Tip in the mince and cook for about 5 minutes until well browned, breaking up any lumps with a wooden spoon. Stir in the spices and cook for another minute, stirring.
4. Stir in the stock and tomatoes and season lightly with salt, if using, and pepper to taste. Bring to a simmer, then reduce the heat and cover with a lid. Simmer gently for at least 30 minutes or up to 1 hour until the mince is piping hot and meltingly tender.
5. Rinse the rice well in a sieve and then put into a small saucepan with 150ml of water and a pinch of salt, if using. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat to low and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.
6. Stir the black beans into the chilli and simmer until piping hot, stirring occasionally.
7. Fluff up the rice and then divide between bowls or plates and add the hearty beef chilli. Tear over the coriander leaves to serve.
Prepare ahead: Once made, this recipe can be put in the fridge within 2 hours of cooking and can be stored in separate airtight containers for up to 3 days. Only reheat once in the microwave or in a saucepan over a gentle heat when ready to eat. The rice would need to be heated separately.