Beef chilli with black beans

Name: Beef chilli with black beans
Total time: 30 min
Yield: 3 servings
Ingredients: 400 g Lean beef mince (5% fat); 240 g Canned black beans; 400 g Canned tomatoes; 1 x Onion; 2 x Garlic; 150 g White rice, dry; 1 tsp Olive oil; Cumin, smoked paprika, chilli powder, salt

A pan of chilli with 38 g of protein a portion, and it is better the next day.

38 g Protein per serving

503kcal

62 gCarbs

11 gFat

9 gFibre

8 gProtein per 100 kcal

Ingredients for 3

400 g Lean beef mince (5% fat)
240 g Canned black beans one drained tin
400 g Canned tomatoes
1 onion Onion
2 cloves Garlic
150 g White rice, dry
1 tsp Olive oil
Cumin, smoked paprika, chilli powder, salt

Method

Fry the chopped onion in the oil for 3 minutes, add the garlic and the spices, and stir for 30 seconds.
Add the mince and brown it, breaking it up as you go.
Add the tomatoes and the drained beans, and simmer for 15 minutes while the rice cooks.
Taste and salt properly. Chilli is bland until it is salted enough.

Swaps

Swap the beef for turkey mince and add a spoon of tomato puree for depth.
Serve on a baked potato instead of rice.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.