Notes:
Can also be мейд with turkey mince/ground turkey for a lower calorie dish.
Also works well with ground lamb/lamb mince.
Serve the chili with rice, mashed or jacket/baked potatoes. Try not to add any grated cheese to the top as this adds calories. In this recipes I used chopped spring onions/scallions, but you could also use toasted wholemeal breadcrumbs. If you do want to use cheese, always use the strongest mature tasty cheddar you can find as you will need less to give the same flavour. This will save calories and fat.
Servings: 4
Ingredients:
• 1 large onion, chopped
• Squirt of 1 cal olive oil or Pam
• 2 fat cloves garlic, crushed or finely chopped
• 1 green pepper/capsicum, sliced
• 400gm (1lb) very lean beef mince (or you can use lamb or turkey mince)
• 2 bay leaves
• .5-1 tsp cayenne pepper powder or crushed chili pepper (depending on how hot you like it)
• 2 tsps powdered cumin
• freshly milled black pepper
• 400g (12oz) can diced tomatoes in juice
• 1 tablespoon tomato puree/paste
• 1-2 tablespoons Worcestershire sauce (if you can’t find this omit, but it does make it more tasty, and is worth keeping in your larder/pantry to give depth of flavour to cheese and meat dishes)
• 400g (12oz)can kidney beans, drained and rinsed in a colander through running water
• 2 spring onions/scallions/salad onions, finely chopped for garnish
Directions:
1. Spray a large lidded deep skillet/fry pan or saucepan or casserole dish with 1 calorie olive oil spray and saute the onion over medium heat until clear.
2. Add the garlic and stir as it cooks for 1 minute, but don’t let it burn.
3. Add the cayenne or crushed chili flakes and fry for another couple of minutes.
4. Add the mince/ground beef and brown, moving it with a spoon or spatula to stop it clumping or steaming.
5. Stir in the seasoning, canned tomatoes, tomato puree and Worcestershire sauce.
6. Put the lid on, turn the heat down to low and simmer for 20 minutes, stirring occasionally.
7. Add the kidney beans, stir in and cook for another 15 minutes.
8. Remove the bay leaves, taste and adjust the seasoning.
9. Garnish with spring onions/salad onions/scallions before serving.
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Tags: beef, budget, family, healthy, low calorie, low fat, Main Dish
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