Chilli Con Carne (21 Day Wonder Diet : Day 2 )

Total Time: 40 mins Preparation Time: 10 mins Cook Time: 30 mins

Ingredients

• Servings: 2
• 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

Recipe

• 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.