Chilli Beef with Rice

Name: Chilli Beef with Rice
Total time: 1 h 15 min
Yield: 8
Ingredients: 1 Tbsp sunflower oil; 1 onion (diced); 1 large carrot (peeled and sliced); 1 clove garlic cloves (minced); 2 cups lean Ground beef; 1 cup canned Kidney beans (drained); 0.667 cup canned Sweet corn; 0.875 cup salt (low sodium); 1.5 cups cooked Long grain rice; salt; peppers; 1 Tbsp chopped Dill (to garnish); 1 Tbsp olive oil; 1 shallot (diced); 1 medium carrot (peeled and sliced); 1 clove garlic cloves (minced); 1 cup canned Kidney beans (drained); 0.667 cup canned Sweet corn (drained); 1.25 cups canned Tuna steak (drained); 0.5 cup short-grain Rice; 2 cups salt (low sodium); 1 Tbsp chopped Dill (to garnish); salt; peppers

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Health Score:

90 / 100

Difficulty:

easy

Difficulty

Preparation:

1 hr 15 min.

Preparation

Calories:

447

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	447 cal.	(21 %)
Protein	30 g	(31 %)
Fat	18 g	(16 %)
Carbohydrates	41 g	(27 %)
Sugar added	0 g	(0 %)
Roughage	8.3 g	(28 %)

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more nutritional values

Vitamin A	0.6 mg	(75 %)
Vitamin D	1.7 μg	(9 %)
Vitamin E	1.9 mg	(16 %)
Vitamin K	6.1 μg	(10 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	14.1 mg	(118 %)
Vitamin B₆	0.5 mg	(36 %)
Folate	42 μg	(14 %)
Pantothenic acid	0.9 mg	(15 %)
Biotin	6.6 μg	(15 %)
Vitamin B₁₂	4.3 μg	(143 %)
Vitamin C	5 mg	(5 %)
Potassium	869 mg	(22 %)
Calcium	66 mg	(7 %)
Magnesium	94 mg	(31 %)
Iron	3.9 mg	(26 %)
Iodine	26 μg	(13 %)
Zinc	4.6 mg	(58 %)
Saturated fatty acids	5.8 g
Uric acid	226 mg
Cholesterol	62 mg
Complete sugar	4 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the beef with rice: 1 Tbsp sunflower oil; 1 onion (diced); 1 large carrot (peeled and sliced); 1 clove garlic cloves (minced); 2 cups lean Ground beef; 1 cup canned Kidney beans (drained); ⅔ cup canned Sweet corn; ⅞ cup salt (low sodium); 1 ½ cups cooked Long grain rice; salt; peppers; 1 Tbsp chopped Dill (to garnish)

For the tuna risotto: 1 Tbsp olive oil; 1 shallot (diced); 1 medium carrot (peeled and sliced); 1 clove garlic cloves (minced); 1 cup canned Kidney beans (drained); ⅔ cup canned Sweet corn (drained); 1 ¼ cups canned Tuna steak (drained); ½ cup short-grain Rice; 2 cups salt (low sodium); 1 Tbsp chopped Dill (to garnish); salt; peppers

How healthy are the main ingredients?

salt Kidney beans salt Long grain rice olive oil garlic clove

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Preparation steps

For the beef with kidney beans, corn, and rice:

Heat the oil in a large casserole dish set over a medium heat until hot. Add the onion, carrot, and garlic, sweating for 5 minutes until softened. Add the beef and brown well all over. Stir in the beans, sweetcorn, and stock, bringing the mixture to a simmer. Cover with a lid and cook over a low heat for 15 minutes.

Stir through the rice and cook uncovered for 5 minutes. Season to taste with a little salt and pepper. Spoon into cups and garnish with chopped dill.

For the tuna risotto:

Heat the oil in a casserole dish or large saucepan set over medium heat. Add the shallot, carrot, and garlic, sweating for 5 minutes until softened. Add the beans, sweetcorn, and tuna, stirring well. Stir through the rice and stock and bring the liquid to a simmer. Cover with a lid and cook over a low heat for 25 - 30 minutes, stirring from time to time, until the rice is tender. Season to taste with a little salt and pepper. Serve in cups with a garnish of dill.

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