Chilli Con Carne (21 Day Wonder Diet : Day 2 )

• 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

1. Cook rice in medium saucepan of boiling water until tender; drain.
2. 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.
3. 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.
4. Serve rice and chilli con carne topped with yogurt. Sprinkle with parsley.

brown rice, cooking spray, brown onion, garlic, ground beef, ground cumin, chili pepper, tomatoes, tomato paste, beef stock, fourbean mix, natural yogurt, flat leaf parsley

Taken from www.food.com/recipe/chilli-con-carne-21-day-wonder-diet-day-2-358644 (may not work)