Lean Beef Chili with Kidney Beans and Brown Rice

Ingredients

• Lean ground beef (90% lean) 5 oz
• Kidney beans 0.5 cup
• Brown rice 0.5 cup
• Tomato sauce 0.5 cup
• Chili powder 1 teaspoon
• Ground cumin 0.5 teaspoon
• Garlic powder 0.5 teaspoon
• Onion powder 0.5 teaspoon
• Salt to taste
• Black pepper to taste
• Olive oil 1 teaspoon

Method

1. Prepare Ingredients. Gather all your ingredients. Make sure your kidney beans and brown rice are already cooked. Measure out the spices and tomato sauce so they are ready to use.
   Tip: If you don’t have cooked beans or rice, you can prepare them in advance or use canned beans (rinse them well) and quick-cook rice.
2. Heat the Pan and Cook the Beef. Place a medium skillet or frying pan over medium heat. Add 1 teaspoon of olive oil to the pan. When the oil is hot, add the lean ground beef. Use a wooden spoon or spatula to break the beef into small pieces as it cooks. Cook for about 5-7 minutes until the beef is browned and no longer pink.
   Tip: Breaking the beef into small pieces helps it cook evenly and mix well with the other ingredients.
3. Add Spices. Sprinkle the chili powder, ground cumin, garlic powder, onion powder, salt, and black pepper over the browned beef. Stir well to coat the meat evenly with the spices. Cook for another 1-2 minutes to let the spices release their aroma.
   Tip: Toasting the spices slightly in the pan enhances their flavor.
4. Add Tomato Sauce and Kidney Beans. Pour in the ½ cup of tomato sauce and add the cooked kidney beans to the pan. Stir everything together gently to combine. Reduce the heat to low and let the chili simmer for about 10 minutes. Stir occasionally to prevent sticking.
   Tip: Simmering allows the flavors to meld together and the sauce to thicken slightly.
5. Warm the Brown Rice. While the chili simmers, warm your cooked brown rice. You can do this by microwaving it in a covered bowl for 1-2 minutes or heating it gently in a small pan with a splash of water to prevent drying out.
   Tip: Fluff the rice with a fork after warming to keep it light and separate.
6. Serve. Once the chili has thickened and is hot throughout, taste and adjust seasoning if needed. Spoon the chili over the warm brown rice on a plate or bowl. Enjoy your nutritious and delicious lean beef chili meal!
   Tip: Garnish with fresh herbs like cilantro or a squeeze of lime if you like for extra freshness.

Pro tips

• Use lean ground beef to keep the dish lower in fat but still flavorful.
• If you prefer a spicier chili, add a pinch of cayenne pepper or chopped fresh chili when adding the spices.