Healthy chilli con carne
You’ll feel full of beans and be well on your way to five a day with this healthy chilli con carne. Each serving provides 505 kcal, 40g protein, 61g carbohydrates (of which 14.5g sugars), 8g fat (of which 3g saturates), 14g fibre and 1.2g salt.
Ingredients
- Garlic3 კბილი
- Cumin1 ჩაის-კოვზი
- Smoked paprika2 ჩაის-კოვზი
- Cinnamon½ ჩაის-კოვზი
- Chilli powder1 ჩაის-კოვზი
- Tomato purée4 სუფრის-კოვზი
- Beef stock200 ml
Instructions
6 steps- 1
Spray a large frying pan with cooking spray. Add the beef and stir-fry over a high heat for 5-6 minutes, or until lightly browned.
- 2
Add the onion, garlic, courgette, aubergine and red pepper and stir-fry for a further 3-4 minutes. Add the cumin, smoked paprika, cinnamon and chilli powder and stir-fry for 1-2 minutes.
- 3
Add the kidney beans, tomatoes, tomato purée and stock and season well. Bring to the boil, then reduce the heat to a simmer, cover and cook for 25-30 minutes, stirring occasionally.
- 4
Uncover, stir and cook over a medium heat for 10 minutes.
- 5
Meanwhile, cook the rice according to the packet instructions.
- 6
Ladle the chilli over the rice in warmed bowls and serve immediately, with a dollop of fat-free yogurt and some chopped coriander.
Nutrition
1 serving ≈ 400 g
Nutrition values are estimates. - means data is unavailable.
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