Beef Chili with Black Beans and Brown Rice

Name: Beef Chili with Black Beans and Brown Rice
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 2
Cuisine: American
Ingredients: 7 oz Lean ground beef (198.5g, provides 496.2 kcal, 51.6g protein, 29.8g fat); 1 cup cooked Black beans (240g, provides 316.8 kcal, 21.4g protein, 1.2g fat, 57.6g carbs); 1.5 cups cooked Brown rice (360g, provides 442.8 kcal, 9.7g protein, 3.6g fat, 92.2g carbs); 1 cup Tomato sauce (240g, provides 43.2 kcal, 2.2g protein, 0.5g fat, 9.4g carbs); 10 g Chili spices (Use 10g from the 100g total chili spices; provides approx. 118 kcal, 1.35g protein, 1.43g fat, 4.97g carbs)

991 kcal · 35 g protein · 15 minutes · 2 servings

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This hearty Beef Chili with Black Beans and Brown Rice is a comforting and nutritious meal packed with protein and fiber. The rich tomato sauce and chili spices create a flavorful dish perfect for any day of the week.

991 kcal 35 g protein 15 minutes

Ingredients

Lean ground beef 7 oz
Black beans 1 cup cooked
Brown rice 1.5 cups cooked
Tomato sauce 1 cup
Chili spices 10 g

Method

Prepare Ingredients. Measure out all ingredients: 7 oz lean ground beef, 1 cup cooked black beans, 1.5 cups cooked brown rice, 1 cup tomato sauce, and 10 grams chili spices. If you haven't cooked the rice or beans yet, do so before starting.
Tip: Use canned black beans rinsed well if you want to save time.
Cook Ground Beef. Place a large skillet or saucepan over medium heat. Add the lean ground beef and cook it, breaking it apart with a wooden spoon, until it is fully browned and no longer pink, about 7-8 minutes.
Tip: Drain excess fat if desired to reduce fat content.
Add Chili Spices. Sprinkle the 10 grams of chili spices evenly over the cooked beef. Stir well to coat the meat with the spices and cook for 1-2 minutes to release the flavors.
Tip: Toast the spices slightly to enhance aroma but avoid burning.
Add Tomato Sauce and Black Beans. Pour in 1 cup of tomato sauce and add 1 cup cooked black beans to the skillet. Stir everything together and bring to a gentle simmer.
Tip: If the mixture is too thick, add a splash of water to loosen it.
Simmer the Chili. Reduce the heat to low and let the chili simmer uncovered for 15 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken slightly.
Tip: Stir gently to prevent beans from breaking apart.
Warm the Brown Rice. While the chili simmers, warm the 1.5 cups cooked brown rice in a microwave or on the stovetop until hot throughout.
Tip: Add a few drops of water to the rice before reheating to keep it moist.
Serve. Divide the brown rice evenly between two plates or bowls. Spoon the beef chili with black beans over the rice. Serve hot and enjoy your nutritious meal!
Tip: Garnish with fresh cilantro or a squeeze of lime for extra flavor if desired.

Pro tips

Use lean ground beef to keep fat content moderate.
Cook beans and rice ahead of time to reduce overall cooking time.