Spicy Beef & Bean Chili Con Carne
This Spicy Beef & Bean Chili Con Carne is a hearty and flavorful dish, perfect for Day 2 of the 21 Day Wonder Diet. With a rich blend of spices, tender ground beef, and a nutritious four-bean mix, this chili is both satisfying and nutritious. Prepare a larger batch and freeze individual portions for a convenient and healthy dinner option throughout the week. Serve it over fluffy brown rice for a complete meal that will warm your soul.
2
Servings
325
Calories
13
Ingredients
Ingredients
brown rice
1/3 cup (uncooked)
cooking spray
as needed (for frying)
brown onion
1 small (finely chopped)
garlic clove
1 (crushed)
ground beef
180 g (raw)
ground cumin
1 teaspoon (spice)
dried chili pepper flakes
1 teaspoon (spice)
diced tomatoes
400 g (canned, undrained)
tomato paste
2 tablespoons (sauce)
beef stock
1/2 cup (liquid)
four-bean mix
125 g (rinsed and drained)
skim-milk natural yogurt
2 tablespoons (for topping)
flat leaf parsley
1/4 cup (coarsely chopped for garnish)
Instructions
1
Start by cooking the brown rice in a medium saucepan filled with boiling water. Allow it to simmer until tender, which should take about 20 minutes. Once done, drain and set aside.
2
In a separate medium frying pan, spray with cooking oil. Add the finely chopped onion and crushed garlic, cooking over medium heat while stirring until the onion softens and becomes translucent.
3
Increase the heat slightly and add the ground beef. Cook while stirring until the beef is browned and cooked through.
4
Sprinkle in the ground cumin and dried chili pepper flakes, mixing well to ensure the spices coat the meat evenly. Let it cook for another minute to enhance their flavors.
5
Add the undrained diced tomatoes, tomato paste, and beef stock. Stir to combine all ingredients and bring the mixture to a boil. Once boiling, reduce the heat and cover the skillet. Let it simmer for about 10 minutes.
6
After 10 minutes, uncover the pan and continue to simmer for another 10 minutes, stirring occasionally, until the mixture thickens slightly.
7
Finally, stir in the rinsed and drained four-bean mix, allowing it to heat through for a few minutes.
8
To serve, spoon the cooked rice into bowls and ladle the chili con carne over it. Top each serving with a dollop of skim-milk natural yogurt and a sprinkle of coarsely chopped flat-leaf parsley.
Nutrition Information
10g
Fat
35g
Carbs
25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Beef & Bean Chili Con Carne?
It is a hearty and flavorful dish made with ground beef, a four-bean mix, and spices, typically served over brown rice.
How many servings does this recipe make?
This recipe makes 2 servings.
How many calories are in a serving?
There are 325 calories per serving.
What is the protein content per serving?
Each serving contains 25g of protein.
How many carbohydrates are in this dish?
There are 35g of carbohydrates per serving.
What is the fat content?
This dish contains 10g of fat per serving.
Is this recipe suitable for the 21 Day Wonder Diet?
Yes, it is specifically designed for Day 2 of the 21 Day Wonder Diet.
What type of rice is used?
The recipe calls for 1/3 cup of uncooked brown rice.
How long does the rice take to cook?
The brown rice should simmer for about 20 minutes until tender.
What meat is used in this chili?
The recipe uses 180g of raw ground beef.
Can I freeze this chili?
Yes, you can prepare a larger batch and freeze individual portions for later use.
What kind of beans are in the recipe?
The recipe uses 125g of a rinsed and drained four-bean mix.
How much beef stock is required?
You will need 1/2 cup of beef stock.
What spices are used for the flavor?
Ground cumin and dried chili pepper flakes provide the spice and flavor.
Is garlic used in the recipe?
Yes, one crushed garlic clove is added for flavor.
What are the recommended toppings?
It is topped with a dollop of skim-milk natural yogurt and coarsely chopped flat-leaf parsley.
How long do you simmer the chili while covered?
The mixture should simmer covered for about 10 minutes.
Do you simmer the chili uncovered?
Yes, simmer uncovered for an additional 10 minutes to allow the mixture to thicken.
What is used to sauté the onion?
A small brown onion is cooked in a pan sprayed with cooking oil.
Is tomato paste included?
Yes, the recipe requires 2 tablespoons of tomato paste.
Should the diced tomatoes be drained?
No, use 400g of undrained diced tomatoes to maintain the moisture.
What type of yogurt should be used?
Skim-milk natural yogurt is recommended as a healthy topping.
How much cumin is needed?
The recipe calls for 1 teaspoon of ground cumin.
How many ingredients are in this recipe?
There are 13 ingredients in total.
Is this a spicy dish?
Yes, it is a spicy beef and bean chili featuring chili pepper flakes.
How do I prepare the beans?
The four-bean mix should be rinsed and drained before being added to the pan.
When should I add the beans?
The beans are stirred in at the end and heated through for a few minutes.
Can I make this for meal prep?
Yes, it is a convenient and healthy option for meal prepping and individual freezing.
What type of onion is used?
One small brown onion, finely chopped, is required.
How is the parsley prepared?
The flat-leaf parsley should be coarsely chopped to be used as a garnish.