Preparation time: 15 minutes Cooking time: 30 minutes Calories per serving: 375
ingredients
serves 4
low fat cooking spray
1 large onion, chopped
2 garlic cloves, crushed
3 celery sticks, chopped finely
1 large carrot, chopped finely
1 courgette, chopped
350 g pack of Quorn mince
2 - 3 teaspoons medium chilli powder
400 g can of chopped tomatoes
2 tablespoons tomato puree
215 g can of red kidney beans, rinsed and drained
198 g can of sweetcorn with peppers
1 vegetable stock cube, dissolved in 300 ml [10 fl oz) boiling water
175 g (6 oz) long grain rice
salt and freshly ground black pepper
method
1. Heat a large saucepan and spray it with low fat cooking spray. Add the onion, garlic, celery, carrot and courgette. Stir fry for 2 - 3 minutes.
2. Add the Quorn mince, chilli powder, tomatoes, tomato puree, red kidney beans, sweetcorn with peppers and stock to the pan. Stir well and bring to the boil. Cover, reduce the heat and simmer for about 30 minutes, stirring from time to time.
3. 15 minutes before you're ready to serve, put the rice on to cook in plenty of lightly salted, boiling water.
Cook for about 12 minutes, until tender. Drain well and rinse with boiling water.
4. Check the seasoning of the chilli, adding salt and pepper according to taste. Divide the cooked rice between four serving plates and pile the cooked chilli on top. Serve at once.
Top tips Cook spicy food according your taste, adding extra chilli powder if you like things spicy, or use it sparingly if you prefer a milder flavour.
Green Giant sell cans of sweetcorn with peppers and they are available in supermarkets. Although not as quick, you could also use 150 g (5 1/2 oz) sweetcorn and 50 g (1 3/4 oz) chopped peppers.
