Place ground beef in a skillet sprayed with non-stick cooking spray. Brown meat over medium-high heat, stirring occasionally to break it into pieces. Drain fat and blot meat with paper towels.
Place cooked ground beef into a slow cooker.
1. Preheat oven to 325°F. 2. Place saucepan with water on stove over medium-high heat and allow to come to a boil. 3. Spray 4 ovenproof custard cups with vegetable oil spray.
1. Rinse the quinoa in cold water. Boil water in a saucepan, then add the quinoa. Return to boil, then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
1. Cook rice as directed on package. Set aside.2. Drain juice from tomatoes into measuring cup and add water to equal 1 cup. Set aside.3. Heat oil in a large skillet and add garlic and jalapeño (if using), and cook for 1 minute, stirring constantly.
1. Drain and rinse the liquid from one can of black beans and add it to a medium-size bowl. Add the second can of beans to the same bowl without rinsing and draining the liquid.* Use a potato masher to mash the beans until they are no longer whole. Set beans aside.