Chilli Con Carne

This chilli recipe works really well for the whole family. Fabulous for protein and iron from the beef mince, lycopene from tomatoes, vitamin C from red peppers, fibre in all the veg…..the list of health benefits could go on.

I’ll make it without the chilli powder for the kids and call it “Children’s Chilli”. It still images-3.jpegretains the chilli flavour with cumin and paprika but without the heat form the chilli powder. When they’ve been served up, I’ll add the chilli for the adults. It’s perfect with a variety of optional extras: rice, jacket potato, tacos, coleslaw, sour cream or grated cheese.

Watching your weight?

You can swap beef mince for turkey mince, cut right back on the rice (or skip the rice altogether) and images-2serve with coleslaw, salad or any other veg you fancy. Filling a few big iceberg lettuce leaves with the chilli and coleslaw is quite delicious. Aim to fill at least half your plate with veg/salad, and about 1/4-1/3 of the plate with the chilli.

Ingredients:

  • 1 tablespoon oil
  • 1 large onion, diced
  • 1 red pepper, diced
  • 2 garlic cloves, peeled and crushed
  • 1 tsp chilli powder
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 500g lean minced beefphoto-5
  • 1 beef stock cube in 300ml boiling water
  • 1 tin chopped tomatoes
  • 1 tsp sugar
  • 2 tbsp tomato purée
  • 1 tin red kidney beans, drained and rinsed
  • boiled rice or Tacos

 

  1. In a pan, heat the oil, add the onions and cook over a medium heat until soft
  2. Add the garlic, red pepper, chilli powder, paprika and cumin. Cook on low for a few minutes.
  3. Turn up the heat and add the minced beef, stirring and prodding for about 5 minutes to break up the mince.
  4. Pour in the beef stock
  5. Add the tinned tomatoes, kidney beans and sugar
  6. Squirt in the tomato purée and stir well.
  7. Simmer for 20 minutes, stirring to stop the chilli ‘catching on the bottom.
  8. Turn off the heat for 10 minutes to allow the flavours to develop and to cool down.

 

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