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–+ servings
Chilli con Carne

Chilli con Carne

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A hearty and spicy Chilli con Carne, perfect when served with rice for a fulfilling meal.
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Details
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Main Dish
Servings 4 adults
Calories 295
Cuisine Mexican
Taste Savory, Spicy
Occasion Family dinner
Difficulty Level Intermediate
Cooking Method Pan-fried, Simmered
Cost $$
Diet Diabetic, Lactose-free, Low Lactose, Mediterranean
Intolerance Gluten, Grain, Wheat
Health Tag High-fiber, Meat, Vegetables

Equipment

  • Chopping board
  • Chopping knife
  • Frying pan or saucepan
  • Wooden spoon
  • Measuring cup
  • Vegetable peeler
  • Stove

Ingredients
 
 

  • 1 medium-sized onion finely chopped
  • 1 clove garlic crushed
  • 1 medium-sized carrot
  • 1 medium-sized pepper
  • 5 button mushrooms
  • 450 g lean minced beef
  • 10 g plain flour
  • 1 tsp chilli powder
  • 150 ml boiling water
  • 1 low-salt beef stock cube dissolved in 150 ml of boiling water
  • 20 g tomato sauce
  • 2 x 400 g tin chopped tomatoes
  • 100 g frozen peas defrosted
  • 1/2 x 240 g tin kidney beans

Instructions
 

  • Peel and chop the onion, garlic, carrot, pepper and mushrooms.
  • Put minced beef in dry frying pan. There is sufficient fat in mince for frying.
  • Cook for 20–25 minutes over a low heat until well browned, stirring all the time.
  • Add onions and garlic to the pan and cook for 2 to 3 minutes. Sprinkle on the flour and chilli powder and cook for 1 to 2 minutes, stirring all the time.
  • Add beef stock, tomato sauce, tinned tomatoes and vegetables. Bring to the boil.
  • Add kidney beans to mince.
  • Simmer for 20 minutes or until the sauce is at the desired consistency.

Notes

Try using more beans and less meat for a cheaper but equally satisfying meal.
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Nutrition per Serving

Calories: 295kcalCarbohydrates: 27gProtein: 33gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.4gCholesterol: 70mgSodium: 304mgPotassium: 1069mgFiber: 8gSugar: 6gVitamin A: 3009IUVitamin C: 24mgCalcium: 81mgIron: 6mg

Source

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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