High-Protein Beef Chili Con Carne with Brown Rice

Ingredients

• 250g Ground beef, 90% lean, raw
• 150g Brown rice, long grain, raw
• 200g Canned dark red kidney beans, drained and rinsed
• 150g Canned tomato sauce
• 10g Garlic, raw
• 80g Yellow onion, raw
• 30g Raw jalapeno peppers, seeded

Method

1. 1**Beef Chili Con Carne with Brown Rice**
2. 2**BROWN RICE (prepare first - 30 mins):**
3. 3Measure 150g of raw brown rice and rinse under cold water in a fine-mesh strainer for 30 seconds to remove surface starch.
4. 4In a medium saucepan, combine 1:2.5 ratio rice to water: 150g rice + 375ml water (or broth for added flavor).
5. 5Bring to a boil over high heat, uncovered, for 2-3 minutes until surface water reduces slightly.
6. 6Reduce heat to low, cover with a tight-fitting lid, and simmer for 25-30 minutes until all water is absorbed and grains are tender but not mushy.
7. 7Remove from heat, let sit covered for 5 minutes, then fluff with a fork. Keep warm on the stove.
8. 8**BEEF CHILI (30-35 mins, start after rice is cooking):**
9. 9Finely dice the yellow onion (80g) into small pieces. Mince the fresh garlic (10g) and finely chop the jalapeño peppers (30g), removing seeds for milder heat.
10. 10Heat a large heavy-bottomed pot or Dutch oven over medium-high heat. No oil needed—add the 250g ground beef (90% lean) directly to the dry pot.
11. 11Brown the beef for 5-7 minutes, breaking it into small pieces with a wooden spoon as it cooks. Stir frequently until no pink remains and meat is crumbly. Drain any excess liquid if needed.
12. 12Add the diced onion to the browned beef, stirring constantly for 2-3 minutes until onion becomes translucent and slightly softened.
13. 13Add minced garlic and chopped jalapeño peppers, stirring for 1 minute until fragrant.
14. 14Sprinkle 8g chili powder (approximately 1 tablespoon) evenly over the meat mixture. Stir constantly for 30 seconds to bloom the spices and release their oils.
15. 15Add the 150g canned tomato sauce, stirring well to distribute evenly and break up any clumps.
16. 16Add the 200g drained kidney beans, stirring to combine all ingredients.
17. 17Reduce heat to low-medium and simmer uncovered for 15-20 minutes, stirring occasionally. The chili should bubble gently around the edges but not boil aggressively.
18. 18Taste and adjust seasonings—you can add salt, pepper, or additional chili powder to preference (note: macros above reflect base recipe). The mixture should be thick and slightly chunky, not watery.
19. 19**PLATING & SERVING:**
20. 20Divide the cooked brown rice into a serving bowl, creating a mound in the center.
21. 21Ladle the hot chili over the top of the rice, allowing some to flow around the sides.
22. 22Serve immediately while hot. Pairs well with Greek yogurt, hot sauce, or fresh cilantro on the side (not included in macro calculations).
23. 23**NUTRITION NOTES:**
24. 24- This single-serving meal contains approximately: 55g protein, 75g carbohydrates, 20g fat, and ~840 calories
25. 25- Perfect as a post-workout meal for lean muscle building
26. 26- Prepare extra chili to refrigerate for meal prep (stores 4-5 days)
27. 27- Brown rice provides sustained energy and complete amino acid profile when combined with beans and beef