Ingredients
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1/3 cup brown rice
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cooking spray
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1 small brown onion, finely chopped
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180 g ground beef
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1 teaspoon ground cumin
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1 teaspoon dried chili pepper flakes
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400 g diced tomatoes
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2 tablespoons tomato paste
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1/2 cup beef stock
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125 g four-bean mix, rinsed and drained
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2 tablespoons skim-milk natural yogurt
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1/4 cup flat leaf parsley, coarsley chopped
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1 garlic clove, crushed
Instructions
- Cook rice in medium saucepan of boiling water until tender; drain.
- 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.
- 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.
- Serve rice and chilli con carne topped with yogurt. Sprinkle with parsley.