5-2 Recipes Classic Chilli And Fluffy Basmati Rice

CLASSIC CHILLI

 274 calories

This is one of my go-to recipes for diet days, normal days and family days. It is very freezer-friendly and I always keep a stack in the freezer. On a diet day I serve it on it’s own or with a little rice if I have enough calories to spare. With the family I use less fresh chillies and serve with rice and tortilla chips.

The cooking time is less important than allowing it to cool completely before re-heating to serve.

Serves 8  •  Cook time: 1h+

1 tsp vegetable oil (27 cals)

1 large onion, peeled and chopped (79 cals)

3 cloves garlic, peeled and finely sliced (12 cals)

2 fresh green or red chillies, de-seeded and cut into rings (4 cals)

1kg lean beef mince (1740 cals)

1 heaped tsp mild chilli powder

1 heaped tsp ground cumin

2 heaped tsp paprika (28 cals)

1 heaped tsp cocoa powder (12 cals)

1 tsp salt

1 x 400g can chopped tomatoes (64 cals)

1 x 400g can organic kidney beans (224 cals)

juice of 1 lime (4 cals)

• Heat the oil gently in large saucepan or casserole dish. Add the onion and fry gently for 5 minutes. Add in the garlic and chillies, stir-fry for a further minute before adding the mince, breaking it up with your fingers as you drop it into the pan.

• Fry the mince on a med-high heat, stirring continuously until the meat is browned all over.

• Return the heat to low and stir in the spices, cocoa and salt.

• Add the tinned tomatoes and bring up to a gentle simmer. Stir in the kidney beans and the liquor from the can.

• Cook for 1-2 hours on a low simmer or in the oven at 180C/160C fan. You can also simmer for 15 minutes before transferring to a slow cooker and cooking on low for 6-8 hours.

• Allow to cool completely before adding the lime juice and then re-heating to serve.

How to cook Basmati rice.

 For guaranteed fluffy rice every time.

• Serves 2.Cook time 15 minutes.

To one cup of rice,

Add one and a half  cups of water,

Bring to the boil, place pan on the smallest hob ring.

Turn heat down to lowest, cover with tight lid.simmer for 8 minutes,

turn off heat, cover pan with folded tea towel and leave for 4 minutes.

Remove lid, fluff rice with a fork and serve.

STRAWBERRY SMOOTHIE

 147 calories

You can also make this with raspberries (about 20) for a raspberry smoothie, if you like.

Serves 1   Preparation time: 5 minutes

5 strawberries, hulled (20 cals)

½ banana (53 cals)

1 tbsp fat-free plain yogurt (10 cals)

200ml (generous ¾ cup) skimmed milk (64 cals)

• This is a simple one. Place all the ingredients in a blender and whizz until smooth. Serve immediately.

Source;

http://www.52recipes.co.uk/2014/01/20/classic-chilli/

http://www.52recipes.co.uk/2014/04/14/strawberry-smoothie/