Whip up dinner in a flash with this lower-GI chilli con carne.
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 garlic cloves, crushed
- 500g lean beef mince
- 700ml tomato passata (sugo) (see note)
- 800g canned kidney beans, rinsed, drained
- 2-3 tablespoons hot chilli sauce (to taste)
- 1 avocado, flesh chopped
- 1 long red chilli, seeds removed, sliced
- 1 cup (200g) Basmati rice, cooked according to packet instructions
- 4 tablespoons light sour cream (optional), to serve
Method
- Step 1Heat oil in a large heavy-based saucepan over medium heat. Add onion and garlic and cook for 5 minutes or until softened slightly. Add mince and brown for a further 3-4 minutes, breaking up with a wooden spoon. Stir in tomato passata, beans and chilli sauce, then season with salt and pepper. Bring to the boil over medium-high heat, then reduce the heat to medium and simmer for 15 minutes or until the beef is cooked through and the mixture thickens slightly.
- Step 2Divide the chilli con carne among bowls, top with the avocado and chilli, then serve with rice and sour cream, if desired.
- High fibre
- Low carb
Nutrition
2966 kj
Energy
32.6g
Fat Total
8g
Saturated Fat
14.1g
Fibre
40.4g
Protein
64mg
Cholesterol
870mg
Sodium
57.2g
Carbs (total)
All nutrition values are per serve
Notes
Available in bottles from supermarkets.
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
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