This week

Chilli con carne with rice

40 minutes · teaches one-pot braise · makes 2 portions

You need

• 250 g 5% fat beef mince (half a 500 g pack; freeze the rest raw)
• 1 onion
• 1 pepper
• 2 cloves garlic
• 1 tablespoon mild chilli powder
• 1 tin chopped tomatoes (400 g)
• 1 tin kidney beans (400 g), drained
• ½ mug rice

Plus oil, salt, pepper and water.

Method

1. Fry the chopped onion and pepper in 1 tablespoon of oil for 5 minutes. Add the mince, break it up, and cook for 5 minutes until no pink is left.
2. Add the chopped garlic and the chilli powder and stir for 1 minute.
3. Add the tomatoes, the beans, half a tin of water and a quarter teaspoon of salt. Simmer without a lid for 20 minutes, stirring now and then, until thick.
4. Meanwhile cook the rice: twice as much water as rice, lid on, lowest heat, 12 minutes. Then heat off, lid on, 5 minutes.
5. Serve half the chilli with the rice. Cool the rest and put it in the fridge.

Lunch tomorrow

Reheated until steaming, in a jacket potato (8 to 10 minutes in the microwave) or a wholemeal wrap.

Contains

None of the 14 major allergens as written. Chilli powders can contain mustard or celery. Always check the labels on what you buy.

Nutrition per portion

Dinner portion, standard version. Tomorrow's lunch is about 609 kcal. Estimates from standard UK food data, not reviewed by a dietitian. Details

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