Chilli Beef with Rice
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
447
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
- 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
Preparation steps
1.
For the beef with kidney beans, corn, and rice:
2.
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.
3.
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.
4.
For the tuna risotto:
5.
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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