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Eat well

Chilli con carne

This healthier take on a popular dish is sure to satisfy even the most ardent of chilli eaters

Chilli con carne

Meal type: Main meal

Serves: 4

Preparation time: 20 minutes

Cooking time: 1 hour

  1. Heat sunflower oil in a heavy-based non-stick pan; add onion, carrots, celery, garlic and chillies. Cook over a medium heat for about 10 minutes or until vegetables are beginning to soften; stir occasionally.
  2. Add minced beef; cook for about 10 minutes or until beef is coloured all over, stirring regularly and breaking up minced beef as you go.
  3. Stir in ground spices and tomato purée; cook for 1 minute, stirring. Add tomatoes and stock. Bring to the boil; reduce heat, cover and simmer gently for 30 minutes, stirring occasionally.
  4. Stir in kidney beans; increase heat slightly and cook gently for a further 10-15 minutes. Garnish with chopped coriander (if desired). Serve hot with cooked brown rice.
  5. This recipe is suitable for freezing.

Nutritional Information

Each Portion Contains:

Energy 1399kJ 333kcal 17%
Carbs 30g -
Fat 11.3g Low 16%
Saturates 4g Low 20%
Sugar 11.2g Low 12%
Salt 0.3g Low 5%

% = an adult's reference intake

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Ingredients

2 tsp sunflower oil

1 large red onion, chopped

2 carrots, finely chopped

2 sticks celery or 2 courgettes, finely chopped

1-2 cloves garlic, crushed

2 fresh red chillies, seeded (if desired) and finely chopped

350g (12oz) extra lean minced beef (5% fat)

1 tsp each hot chilli powder, ground cumin and ground coriander

2 tsp tomato purée

400g (14oz) can chopped tomatoes

250ml (9fl oz) low salt vegetable stock

400g (14oz) can red kidney beans in water, rinsed and drained

Chopped fresh coriander, to garnish (optional)