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Quick chilli con carne with avocado and fresh chilli

by wiki
10 June, 2021
in Lower gi, Vegetarian
0
Quick chilli con carne with avocado and fresh chilli
Quick chilli con carne with avocado and fresh chilli
 

Whip up dinner in a flash with this lower-GI chilli con carne.

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
  • Author: Louise Pickford
  • Image credit: Ian Wallace
  • Publication: Taste.com.au
 
 

 

 

0

Quick chilli con carne with avocado and fresh chilli

Serves: 4
Cooking time: 30 minutes
Level: Capable cooks

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

Instructions

– Step 1:
Heat 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 2:
Divide 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

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