Chilli con healthy
This is a brilliant dish jam packed with vegetables and flavours that's large enough to last you through the week. Serve with pasta, rice, salad or a jacket potato, for lunch or dinner. Batch cooking is a fabulous, healthy timesaver! Enjoy!
Ingredients
Serves 5/6
450g extra lean minced beefExtra-virgin olive oil1 large onion, peeled and finely chopped1 red pepper, diced1 green pepper, diced1 large courgette, sliced2 garlic cloves, peeled and crushed2 fresh chillies, deseeded and chopped2 tsp ground cumin1 tsp ground coriander1 tsp paprikaPinch of cayenne pepper400g/14oz can chopped tomatoes1 level tbsp tomato purée (paste)600ml/1 pint low salt beef stockFreshly ground black pepper400g/14oz canned red kidney beans, drainedChopped fresh coriander (cilantro), to serveLow-fat natural yoghurt or crème fraîche (optional), to serve
Method
In a large, lidded saucepan, dry-fry the minced beef until brown over a high heat. Drain off any fat.
Turn down to a medium-low heat and add a splash of olive oil and then add the onion and garlic and cook gently until softened
Add the chillies and all the spices and continue frying, stirring occasionally, for 2–3 minutes
Add the canned tomatoes, tomato purée and stock. Stir well and bring to the boil.
Reduce the heat and simmer gently for 15 minutes, or until the liquid is slightly reduced
Season with pepper and add the drained kidney beans. Cover and heat through gently for another 30 minutes, adding a little extra stock if required.
Serve hot, sprinkled with chopped coriander leaves and a dollop of yoghurt or crème fraîche (if using). Serve with basmati rice or a fresh green salad.