Chilli Con Carne

Healthy Chilli Con Carne

For this meal I use Lean Steak Mince 500g from The Fitness Food Company.

Mince is a perfect budget friendly source of protein, and a great variant from chicken. Our extra lean mince is perfect for a low fat Bolognese or curry or can be made into a fiery chilli.

Nutritional Information per raw 100g
Energy (Kj) - 586.0
Energy (Kcal) - 135.0
Protein - 20.2g
Carbohydrate - 0.90g
of which sugars - 0.9g
Fat - 10.0g
of which saturates - 2.4g
Sodium - 0.07g

You will need:

1 tbsp oil (coconut oil if you are being really good)

1 large onion

1 red pepper

2 garlic cloves, peeled

1 heaped tsp hot chilli powder – or mild if you don’t want it too hot

1 tsp paprika

1 tsp ground cumin

500g lean steak mince from The Fitness Food Company

1 beef stock cube

400g can chopped tomatoes

410g can red kidney beans

Fresh Spinach

To make our Healthy Chilli Con Carne follow these simple steps:

1.                              Prepare your vegetables. Chop 1 large onion into small strips then cut them in half. Cut 1 red pepper in half lengthways, remove stalk and wash the seeds away, then chop to the size you want. Peel and finely chop 2 garlic cloves.

2.                              Start cooking. Put your wok on the hob over a medium heat. Add the oil and leave it until fairly hot. Add the onions and cook, stirring fairly frequently until the onions are soft. Tip in the garlic, red pepper, chilli powder, paprika & ground cumin. Give it a good stir, then leave it to cook for another 5 minutes, stirring occasionally.

3.                              Brown the 500g lean steak mince. Turn the heat up a bit, add the meat to the pan and break it up with your wooden spoon. Make sure there is no pink left.

4.                              Making the sauce. Crumble 1 beef stock cube into 300ml hot water in a jug. Pour this into the pan with the mince mixture. Open 1 can of chopped tomatoes (400g can) and add these as well. Then drain and rinse 1 can of red kidney beans (410g can) and stir them into the chilli pot.

5.                              Bring the whole thing to the boil, give it a good stir and put a lid on the pan. Turn down the heat until it is gently bubbling and leave it for 20 minutes. You should check on the pan occasionally to stir it and make sure the sauce doesn’t catch on the bottom of the pan or isn’t drying out. If it is, add a couple of tablespoons of water and make sure that the heat really is low enough. After simmering gently, the saucy mince mixture should look thick, moist and juicy.

6.                              Now throw in as much fresh spinach as you want – in about 2 minutes it should have wilted and you can stir it through the Chilli.

7.                              It should be ready now but here’s a little tip for a really intense flavour replace the lid, turn off the heat and leave your chilli to stand for 10 minutes before serving. Leaving your chilli to stand is really important as it allows the sauce to thicken and the flavours to infuse.

I find this Chilli normally makes 4 servings but you might be hungrier than me.

NutritionalValue	Total	¼ Serving
Energy (Kcal)	1324	331
Protein	140.4	35.1
Carbohydrate	124.2	31.05
of which sugars	4.5	1.125
Fat	53.2	13.3
of which saturates	12	3
Sodium	0.35	0.0875

I like to serve this with plain brown rice, another option would be a baked sweet potato. I don’t think this constitutes “healthy” but if you have the macros then a slice of Garlic Bread with this is absolute heaven. Remember to take you side dishes into account when you calculate your Macros.

You can buy Lean Steak Mince here