Chilli Con Carne (21 Day Wonder Diet : Day 2 ) - cooking recipe

Ingredients

1/3 cup brown rice
cooking spray
1 small brown onion, finely chopped
1 garlic clove, crushed
180 g ground beef
1 teaspoon ground cumin
1 teaspoon dried chili pepper flakes
400 g diced tomatoes
2 tablespoons tomato paste
1/2 cup beef stock
125 g four-bean mix, rinsed and drained
2 tablespoons skim-milk natural yogurt
1/4 cup flat leaf parsley, coarsley chopped

Preparation

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.