Chilli con carne

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

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
  • 1 red pepper, chopped
  • 100g mushrooms, sliced
  • 1 small can of kidney beans
  • black pepper, freshly ground 
  • 150g wholegrain/brown rice, raw

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.

Method

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

2. Drain any excess fat from the meat, then 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.

Nutrition information

Nutrient

Per 100g

Per 634g serving

Energy

299kJ/71kcal

1898kJ/452kcal

Protein

 2.8g

17.7g

Carbohydrate

12.9g

81.9g

(of which sugars)

 1.3g

 8.0g

Fat

 1.3g

 8.5g

(of which saturates)

 0.3g

 1.9g

Fibre

 0.5g

 3.3g

Sodium

 0.07g

 0.4g

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.
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