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)
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
Quick chilli con carne with avocado and fresh chilli
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
