Healthy Chili Con Carne Recipe, Less than 500 Calories
September 07, 2011 - 12:00 AM
By Mr Jason Garratt
September 07, 2011 - 12:00 AM
By Mr Jason Garratt
Category: Dinner
A wholesome, delicious meal, that provides your body with the essential nutrients it needs to repair and develop. Perfect for fuelling your hard training regime.
Ingredients for a Healthy Chilli Con Carne:
- 1 tbsp olive oil
- 400g beef shin, chopped into 4 cm chunks
- 2 medium onions, peeled and chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 4 garlic cloves, peeled and chopped
- 1 red chilli, finely chopped
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp cayenne pepper
- ½ tsp ground cinnamon
- 2 tbsp tomato purée
- 2 bay leaves
- Few fresh thyme sprigs, chopped
- Few fresh parsley sprigs, chopped
- 400ml beef stock
- 1 x 400g can chopped tomatoes
- 1 x 400g can red kidney beans
- Fresh coriander
Ingredients for Homemade Guacamole:
- 1 avocado
- Juice of 1 lime
- ¼ teaspoon salt
- ½ clove garlic, grated
- 1 red chilli, deseeded and chopped
- 1 tomato deseeded and chopped
- ¼ tsp ground cumin
OR
- 150g tub of soured cream
- 240g basmati rice
How to Make a Low Fat Chilli Con Carne:
METHOD
- Preheat the oven to 160°C. Heat the olive oil in a large casserole, then cook the meat in batches until it is nicely golden-brown all over. Remove the meat with a slotted spoon and leave to the side in a bowl. Throw the onions, carrots and celery into the pan and cook on a fairly low heat for 15 minutes or until the vegetables have softened and gone slightly golden. For the last 2 minutes of cooking add in the garlic and the chilli.
- Stir in spices and cook for 30 seconds then the tomato purée and cook for another minute. Add the bay leaves, thyme, parsley, stock, tomatoes and half the Corriander. Pop the meat and all of its lovely juices back into the pan. Give it a good stir, then put the lid on and place in the oven for 2 hours. You want the meat to be really soft and the sauce to thicken and become rich. Stir in the red kidney beans and cook for a further minute until it has thickened and become really rich.
- Leave the casserole to rest outside the oven for 10 minutes, then go into it with two forks and shred the meat to bits. If the meat is cooked properly, it will break up as you squish it a little with the back of a wooden spoon. Stir in the red kidney beans and cook on the hob for five minutes or until cooked through Serve topped with a dollop of guacamole and with basmati rice.
- To make the guacamole, mush up the garlic and the chilli into a mortar or a small bowl. Add the rest of the ingredients. With the pestle or the back of a fork mash the avocado until its smooth with a few chinks. Pour over the lime and salt and mix together, then add the rest of the ingredients and stir.
Nutritional Information:
Calories: 485 Kcal
Current rating:  |
