Lightning Chili and Rice

Gluten Free
Health score
26%
Lightning Chili and Rice
70 min.
8
682kcal

Suggestions

Ingredients

  • cups beef consomme 
  • teaspoon pepper black
  • cups brown rice 
  • tablespoons butter 
  • 32 ounce kidney beans canned
  • 29 ounce canned tomatoes diced canned
  • tablespoon chili powder 
  • tablespoon cilantro leaves fresh finely minced for garnish
  • tablespoon parsley leaves fresh finely minced for garnish
  • teaspoons garlic chopped
  • pounds ground beef 
  • teaspoons ground cumin 
  • tablespoons hot sauce (recommended: Tabasco)
  •  jalapeño peppers hot chopped (use gloves, avoid breathing fumes, and protect your eyes when handling these and all peppers)
  • large onion finely chopped
  • teaspoons salt 
  • tablespoons tomato paste 
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a skillet and saute onions until translucent.
  2. Add garlic and saute until it begins to turn golden brown, being careful not to burn it. Stir in hot peppers and cook until they begin to soften.
  3. Add ground beef and cook until browned.
  4. Drain off any fat. Season with cumin, chili powder, salt, and pepper.
  5. Add tomato paste, hot sauce, beans, tomatoes, parsley and cilantro and simmer 30 minutes.
  6. While chili is simmering, bring consomme to a boil in a large saucepan. Stir in rice and butter and return to a boil. Reduce heat to low, cover and simmer 20 minutes without removing lid.
  7. Remove from heat and let sit 5 minutes.
  8. Spoon rice onto serving plate and top with chili and garnish with parsley and cilantro.

Nutrition Facts

Calories682kcal
Protein19.06%
Fat43.43%
Carbs37.51%

Properties

Glycemic Index
54.22
Glycemic Load
28.84
Inflammation Score
-8
Nutrition Score
32.140869461972%

Flavonoids

Apigenin
1.08mg
Luteolin
0.06mg
Isorhamnetin
0.94mg
Kaempferol
0.13mg
Myricetin
0.09mg
Quercetin
4.02mg

Nutrients percent of daily need

Calories:682.08kcal
34.1%
Fat:33.18g
51.05%
Saturated Fat:11.84g
74.01%
Carbohydrates:64.49g
21.5%
Net Carbohydrates:53.83g
19.57%
Sugar:8.19g
9.1%
Cholesterol:88.04mg
29.35%
Sodium:1690.18mg
73.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.78g
65.55%
Manganese:2.44mg
122.06%
Vitamin B3:9.95mg
49.73%
Phosphorus:491.47mg
49.15%
Vitamin B6:0.95mg
47.48%
Zinc:6.83mg
45.56%
Fiber:10.67g
42.66%
Vitamin B12:2.52µg
41.94%
Magnesium:152.7mg
38.18%
Iron:6.78mg
37.64%
Potassium:1214.27mg
34.69%
Vitamin K:32.88µg
31.31%
Vitamin B1:0.47mg
31.08%
Copper:0.6mg
30.06%
Selenium:20.42µg
29.17%
Vitamin C:20.17mg
24.44%
Vitamin B2:0.37mg
21.96%
Vitamin E:2.98mg
19.88%
Vitamin B5:1.8mg
18.02%
Folate:69.15µg
17.29%
Vitamin A:762.56IU
15.25%
Calcium:129.89mg
12.99%