Make enough of this spicy mince favourite to serve half now with rice and freeze the rest, ready for your Chilli Beef Cottage Pie (see related recipe).
Ingredients
- 80ml (1/3 cup) vegetable oil
- 1.4kg lean beef mince
- 4 brown onions, finely chopped
- 4 garlic cloves, finely chopped
- 2 red capsicums, halved, deseeded, cut into 1cm pieces
- 2 teaspoons chilli powder
- 2 teaspoons dried oregano
- 2 teaspoons ground cumin
- 2 teaspoons Masterfoods Ground Coriander
- 90g (1/3 cup) tomato paste
- 2 x 420g cans red kidney beans, rinsed, drained
- 2 x 400g cans diced tomatoes
Method
- Step 1Heat 1 teaspoon of oil in a heavy-based stockpot or large flame-proof casserole dish over medium-high heat. Add one-third of the mince and cook, stirring with a wooden spoon to break up any lumps, for 5 minutes or until the mince changes colour. Transfer to a large bowl. Repeat, in 2 more batches, with oil and the remaining mince.
- Step 2Heat the remaining oil in the stockpot over medium-high heat. Add the onion, garlic and capsicum and cook, stirring, for 4 minutes or until onion is soft. Add the chilli, oregano, cumin and coriander and cook, stirring, for 1 minute or until aromatic.
- Step 3Stir in the mince, tomato paste, kidney beans and tomato. Bring to the boil. Reduce heat to medium-low. Cook, stirring occasionally, for 20 minutes or until the liquid evaporates. Season with salt and pepper.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1917 kj
Energy
22g
Fat Total
6g
Saturated Fat
8g
Fibre
45g
Protein
108mg
Cholesterol
402.47mg
Sodium
8g
Carbs (sugar)
18g
Carbs (total)
All nutrition values are per serve
Notes
Serving tip: For a complete meal, serve this with steamed rice. Top with fresh coriander leaves and sour cream, if desired.
Freezing tip: Cool half the mixture at the end of step 3. Store in an airtight container. Label, date and freeze for up to 3 months. Thaw in the fridge overnight. Use to make Chilli Beef Cottage Pie (recipe follows).
- Author: Michelle Noerianto
- Image credit: John Paul Urizar
- Publication: Australian Good Taste
0