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chilli con carne with rice

Chilli Con Carne with Rice

This High-Protein Chilli Con Carne is a hearty, nutritious meal loaded with 62g of protein per serving. Packed with bold spices, tender mince, and a medley of beans, it's a filling dish perfect for meal prep or family dinners.
Servings 5 servings
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

Equipment

  • 1 Large Frying Pan
  • 1 Wooden Spoon
  • 1 Garlic Crusher
  • 1 Sharp Knife
  • Chopping Board

Ingredients

  • 1 large Onion diced
  • 4 Garlic Cloves diced
  • 1 kg 5% Fat Free Beef Mince
  • 2 tins Chopped Tomatoes
  • 1 tin Black Beans
  • 1 tin Kidney Beans
  • 2 Bell Peppers diced
  • 100 g Tomato Ketchup
  • Low-calorie Cooking Spray
  • 1 tbsp Worcestershire Sauce
  • 50 g Fat-Free Yoghurt
  • 1 tsp Coriander diced
  • 125 g Basmati Rice

Seasoning

  • 1 tsp Salt
  • 1 tsp Black Pepper
  • 1 tsp Mixed Herbs
  • 1 tsp All Purpose Seasoning
  • 1 tsp Oregano
  • 1 tsp Cumin
  • 1 tsp Chilli Powder
  • 1 tsp Paprika
  • 1 cube Beef Stock
US Customary - Metric

Instructions

Cook the Mince

  • Spray a large frying pan with low-calorie cooking spray and heat over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant.
  • Add the mince to the pan, breaking it up with a wooden spoon. Add the salt and pepper and cook until browned, ensuring the meat is fully cooked through.

Make the Sauce

  • Stir in the chopped tomatoes, paprika, chilli powder, cumin, oregano, all-purpose seasoning, mixed herbs. Crumble in the beef stock cube and mix well. Allow the mixture to simmer for 5 minutes to combine the flavours.
  • Mix in the black beans, kidney beans, and diced red peppers. Stir in the ketchup and Worcestershire sauce, ensuring everything is evenly distributed. Let the chilli simmer on low heat for 15-20 minutes, stirring occasionally.
  • Cook the rice according to packet instructions. Place the rice in a bowl or plate, top with a portion of the chilli, and add the fat-free yoghurt. Garnish with chopped coriander for a fresh finish.
  • Serve and enjoy!

Notes

Meal Prep Friendly: The chilli can be stored in the fridge for up to 4 days or frozen for up to 3 months. Cook rice, yoghurt, and garnish fresh for each serving.
Spice Level: Adjust the chilli powder to your preferred heat level.
Add Veggies: Boost the nutrition by adding zucchini, carrots, or mushrooms.

Nutrition

Calories: 642kcalCarbohydrates: 69gProtein: 62gFat: 11g
Calories: 642kcal
Course: Dinner
Cuisine: Mexican
Keyword: Chilli Con Carne, chilli con carne with rice, healthy comfort food, high protein chilli con carne, high protein meal