Chilli con carne

A hot and spicy filler that's high on flavour but low in salt.

  • Serves: 2
  • Time: 50 minutes

Ingredients

  • ½ tbsp oil
  • 100g lean beef mince
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 400g can of chopped tomatoes
  • 1 tbsp tomato puree
  • ½ tsp chilli powder
  • ¼ tsp cumin
  • ¼ tsp coriander
  • ½ red pepper, chopped
  • 100g mushrooms, sliced
  • 1 small can of kidney beans
  • black pepper, freshly ground 
  • 150g basmati rice, raw

Method

1. Brown the mince over a gentle heat, stirring to stop it from sticking.

2. Add the onion and garlic to the mince and cook for two to three minutes.

3. Add the chopped tomatoes, tomato puree and spices. Bring the sauce to the boil, then lower the heat and simmer gently for 10 to 15 minutes.

4. Meanwhile, cook the rice according to the packet instructions.

5. Add the chopped pepper and sliced mushrooms and simmer for five minutes.

6. Add the drained kidney beans and simmer for another five minutes.

7. Add the pepper to taste and serve with boiled rice.

Other options

Serve any leftover sauce with baked potatoes.

Nutritional information

Nutrient

Per 100g

Per 634g portion

Energy

71 kcal (299 kJ)

452 kcal (1898 kJ)

Protein

2.78g

17.65g

Carbohydrate

12.92g

81.9g

(of which sugars)

1.26g

7.99g

Fat

1.34g

8.48g

(of which saturates)

0.3g

1.9g

Fibre

0.52g

3.28g

Sodium

0.07g

0.42g

Salt

0.2g

1.1g

Allergy advice

Allergy advice is not applicable to this recipe.

Food safety tips

  • Always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat.
  • Keep raw meat away from ready-to-eat foods such as salad, fruit and bread.
  • Any leftovers should be cooled within one to two hours and placed in the fridge (for up to two days) or frozen.
  • When reheating, always make sure that the dish is steaming hot all the way through before serving.
  • Never reheat food more than once.

Thanks to nhs.uk who have provided this article. View the original here.