- 0:15 Prep
- 0:30 Cook
- 4 Servings
- Capable cooks
Whip up dinner in a flash with this lower-GI chilli con carne.
Ingredients
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2 tablespoons olive oil
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1 large onion, finely chopped
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2 garlic cloves, crushed
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500g lean beef mince
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700ml tomato passata (sugo) (see note)
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800g canned kidney beans, rinsed, drained
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2-3 tablespoons hot chilli sauce (to taste)
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1 avocado, flesh chopped
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1 long red chilli, seeds removed, sliced
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1 cup (200g) Basmati rice, cooked according to packet instructions
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4 tablespoons light sour cream (optional), to serve
Method
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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.
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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
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32.6g
Fat Total
-
8g
Saturated Fat
-
14.1g
Fibre
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40.4g
Protein
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64mg
Cholesterol
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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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