Joe's healthier chilli

Ingredients

Ingredients

• 500g lean minced beef
• 1 large onion, peeled and diced
• 1 red pepper, washed and chopped
• 400g can chopped tomatoes
• 2 garlic cloves , peeled and crushed
• 410g can red kidney beans
• 1 heaped teaspoon hot chilli powder (or 1 level tablespoon if you only have mild)
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 beef stock cube
• 2 teaspoon chipotle paste
• 2 tablespoon tomato purée and a generous dash of good chilli sauce

Utensils

• Chopping board
• Knife
• Large saucepan
• Measuring jug
• Sieve
• Wooden spoon

Instructions

Method

1. Chop the onion into small dice and then the pepper into bigger squares.
2. Put the pan on medium heat before adding the oil and leave until hot
3. Add the onions and cook for 5 minutes, or until the onions are soft and slightly translucent.
4. Add the garlic, red pepper, chilli, paprika and cumin.
5. Give it a good stir, then leave it to cook for another 5 minutes, stirring occasionally.
6. Turn up the heat a bit, add the mince to the pan and break it up with the back of a spoon or spatula. The mix should sizzle a bit when you add the mince.
7. Keep stirring and prodding until all the mince is in uniform, mince-sized lumps and there are no more pink bits. Make sure you keep the heat hot enough for the meat to fry and become brown, rather than just stew.
8. Crumble your stock cube into 300ml of hot water. Pour this into the pan with the mince mixture.
9. Open the can of chopped tomatoes and add these as well, along with a good shake of salt and pepper, squirt in about 2 tbsp of tomato purée and a good dash of chilli sauce, then stir well.
10. Bring to the boil and give it a good stir before putting a lid on the pan and turning down the heat until it is gently bubbling and leave it for 20 minutes.
11. Check on the pan occasionally to stir it and make sure the sauce doesn't catch on the bottom of the pan or isn't drying out. If it is, add a couple of tablespoons of water.
12. Drain and rinse the beans in a sieve and stir them into the chilli pot. Bring to the boil again, and gently simmer without the lid for another 10 minutes
13. Now replace the lid, turn off the heat and leave your chilli to stand for 10 minutes for the flavours to mingle before serving with rice, bread or on a baked potato.

Nutrition per serving portion (serves 4)

Each portion provides on average

• Energy

  1314kj 314kcal 15.7%

• Fat

  6.7g 10%

• Saturates

  2.55g 13%

• Carbohydrates

  26.22g 26%

• Sugars

  9.9g 11%

• Salt

  1.06g 18%

• Protein

  40.9g High

• Fibre

  3.8g Med

Occasional red meat

Red meat is a good source of protein, important fatty acids and B vitamins, using lean mince in this recipe cuts down on saturated fat levels. When buying meat, try to go for the leanest and best quality option you can afford.

Fibre variety

Ensuring we get a good amount of fruit, vegetables and fibre each day is so important to overall health. This recipe can be easily adapted to use a variety of different vegetables, beans and pulses, which all add to the vitamin, mineral and especially fibre content.