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Chilli con carne

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

Get a taste of Mexico with this chilli con carne dish that the whole family will be clamouring for.

Ingredients

  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 red capsicum, seeded, finely chopped
  • 500g beef mince
  • 1 tablespoon ground cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons sweet paprika
  • Pinch of dried chilli flakes
  • 400g can kidney beans, rinsed, drained
  • 400g can Heinz Big Red tomato soup
  • 1 ripe avocado, halved, stoned, peeled
  • 2 teaspoons lime juice
  • Coriander leaves, to serve
  • Lime wedges, to serve
  • Corn chips, to serve

Method

  • Step 1
    Heat the oil in a large frying pan over medium heat. Add the onion, capsicum and garlic and cook, stirring, for 5 minutes or until onion softens. Add the cumin, coriander, paprika and chilli and cook, stirring, for 1 minute or until aromatic. Add the mince and cook, stirring with a wooden spoon to break up any lumps, for 5 minutes or until mince changes colour.
  • Step 2
    Add the kidney beans and Heinz Big Red tomato soup and cook, stirring, for 5 minutes or until sauce thickens slightly.
  • Step 3
    Meanwhile, place the avocado in a small bowl. Use a fork to mash until almost smooth. Add the lime juice and stir to combine. Taste and season with salt and pepper.
  • Step 4
    Divide the chilli con carne among serving bowls. Top with avocado and coriander leaves. Serve with corn chips and lime wedges.
  • High fibre
  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 2122 kj

    Energy

  • 33g

    Fat Total

  • 10g

    Saturated Fat

  • 10g

    Fibre

  • 32g

    Protein

  • 95mg

    Cholesterol

  • 580.84mg

    Sodium

  • 8g

    Carbs (sugar)

  • 18g

    Carbs (total)

All nutrition values are per serve
  • Author: (N/A)
  • Image credit: Craig Wall & Andrew Young
  • Publication: Taste.com.au

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