In this recipe for chilli con carne, the tomato salsa is stirred into the stew rather than being served on the side. Be sure to check the labels carefully when buying fresh supermarket salsa – the low-fat brands are between 30 and 40kcals per 100g.
Method
Lightly spray a large saucepan with oil and place over a medium heat. Add the onion, garlic, celery and red pepper and cook, stirring occasionally, for 6–8 minutes, until starting to soften. Add the mince and cook, stirring, for 2–3 minutes, until browned all over.
Stir in the chilli powder, tomatoes and stock and bring to the boil. Reduce the heat, add the kidney beans and simmer gently for 20 minutes, until the mince is cooked and the vegetables are tender. Stir in the salsa and check the seasoning – you may not need to add salt.
Spoon into 4 shallow bowls and sprinkle with coriander. Gently swirl a spoonful of yoghurt into each bowl and serve immediately.
Step it up...
You can eat this for supper on Steps 3, 4 and 5 if you sprinkle each portion with fresh avocado and serve it with boiled basmati rice. You will need 1 medium avocado (peeled, stoned and diced) and 400g boiled rice (120g uncooked raw weight).
Veggie option…
Substitute 400g Quorn mince for the minced beef.
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Serves: 4
Prep time: 15 Minutes
Cook time: 30 Minutes
Calories: 200 kcal per serving
Steps: 2
spray oil
1 red onion, chopped
2 garlic cloves, crushed
1 celery stick, diced
1 red pepper, deseeded and chopped
350g extra lean minced beef (max. 5% fat)
1 tsp chilli powder
1 x 400g can chopped tomatoes
200ml beef stock
200g canned kidney beans, rinsed and drained
100g reduced-fat tomato salsa
salt and freshly ground black pepper
few sprigs of coriander, chopped
4 tbsp 0% fat Greek yoghurt
