recipe of the day. a healthy beef and bean chili

Tender minced beef and a delicious blend of three beans smothered in a spicy chilli tomato sauce

ingredients

  • Low calorie cooking spray
  • 500g lean beef mince (5% fat or less)
  • 1 1/2 large onions, finely chopped
  • 3 garlic cloves, crushed
  • 2 1/2 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2-1 tsp dried chilli flakes
  • 1 heaped tsp ground coriander
  • 1 heaped tsp paprika
  • 400g can chopped tomatoes
  • 2 x 400g mixed beans or pulses in water
  • 3 tbsp tomato puree
  • 1 tbsp Worcestershire sauce
  • 1 beef stock cube
  • 2 tbsp chopped fresh coriander
  • Salt and freshly ground black pepper

method

  1. Spray a deep non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the mince and fry for 8-10 minutes or until browned, stirring often. Drain off any fat in the pan, transfer the beef to a bowl and keep warm.
  2. Spray the pan with a little more low calorie cooking spray, add the onions and fry for 5 minutes, adding a little water if they start to stick.
  3. Add 300ml of water and all the remaining ingredients apart from the coriander and seasoning. Stir well and bring to a simmer.
  4. Return the mince to the pan and gently boil for 20 minutes or until thickened. Stir in the coriander and season to taste.
    1. Serve with your favourite veg, rice and a swirl of fat free natural yogurt if you want to cool things down.

Author: Carol Anne

I am a woman in my mid 30's. I'm blind and I have dissociative identity disorder, I also have complex PTSD. I blog about my life with these disorders. I live in Ireland.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s