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.

bad diet day

well today I am struggling to eat well. I am not being healthy. I have to eat whats in the fridge and most of what is in the fridge is not healthy. its been there since before I started my weight loss programme. I haven’t gone grocery shopping lately, and in this bad weather we’re having all the grocery stores are closed.
so all I have are frozen foods, very very unhealthy. but I really have no other option.
I did have baked beans though which is healthy enough but I also had fries well they were oven baked fries andi had some chicken wings.
I will need to do extra exercise to work it off.
I just hope next week when I get weighed that I wont be up. if I am i’ll be so disappointed.
my pa called me. she said she wouldn’t be coming to me this evening. I had guessed that she wouldn’t be. the roads are impassible. no one is meant to drive on them.
one more day of eating unhealthy food…I hope.