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Chicken chilli con carne

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Chicken chilli con carne
Chicken chilli con carne
  • 0:10 Prep
  • 1:15 Cook
  • 4 Servings
  • Capable cooks

Here’s a super-smart dish that keeps on giving — a delicious meal one night, with leftovers and a recipe for the next night.

Ingredients

  • 2 tablespoons olive oil
  • 800g chicken mince
  • 2 medium brown onions, finely chopped
  • 1 medium red capsicum, diced
  • 3 garlic cloves, crushed
  • 1 1/2 tablespoons ground cumin
  • 1 1/2 tablespoons ground coriander
  • 2 x 400g cans red kidney beans, drained, rinsed
  • 3 x 400g cans diced tomatoes
  • 1 tablespoon dried oregano
  • 1 teaspoon dried chilli flakes (optional)
  • Steamed white rice, to serve
  • Fresh coriander, to serve

Method

  • Step 1
    Heat half the oil in a large, heavy-based saucepan over medium-high heat. Cook mince in 2 batches, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned. Transfer to a bowl.
  • Step 2
    Heat remaining oil in pan. Add onion and capsicum. Cook, stirring, for 5 minutes or until softened. Add garlic, cumin and coriander. Cook, stirring, for 1 minute or until fragrant. Return mince to pan. Stir to coat. Add beans, tomato, oregano, chilli, if using, and 1/2 cup cold water. Cover. Bring to the boil. Reduce heat to low. Simmer for 30 minutes. Remove lid. Simmer for 15 minutes or until sauce has thickened.
  • Step 3
    Serve half the chilli con carne with rice, sprinkled with coriander. Cover and refrigerate remaining chilli con carne.
  • High fibre
  • High protein
  • Low carb
  • Lower gi

Nutrition

  • 2598 kj

    Energy

  • 29g

    Fat Total

  • 7g

    Saturated Fat

  • 16g

    Fibre

  • 55g

    Protein

  • 180mg

    Cholesterol

  • 549.98mg

    Sodium

  • 13g

    Carbs (sugar)

  • 34g

    Carbs (total)

All nutrition values are per serve

Notes

Serves 4 with leftovers. Use leftovers to make the Chicken burritos for dinner tomorrow night (see related recipe).

Leftovers tips: You can keep leftovers in the fridge or up to 3 days. Store in airtight containers or snap-lock bags.

Leftover Chicken chilli con carne can be frozen in airtight containers or snap-lock bags for up to 3 months. Thaw in the fridge overnight before using

  • Author: Lucy Nunes
  • Image credit: Rob Palmer
  • Publication: Super Food Ideas

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