HEO Chilli Con Carne

Minced meat is easy to cook with, it’s a good source of iron and protein and relatively cheap.  I say relatively because the best you can buy is the lean minced steak, which isn’t quite as cheap as other types, but of course it’s still cheaper than steak.  And it’s less fatty.  I also buy organic which I feel protects our health and the animals more – I want the minimal of additional chemicals to my diet.Minced meat is great as you can add almost anything to it.  Any opportunity to hide veg in dishes is taken here, with finely chopped celery, carrot and onions chucked in.  Adds to the taste, bulks up the nutrients and makes the meat go further.  The tomato base of chopped tomatoes, passata and tomato puree is so healthy.  Tomatoes are full of lycopene, a heart and cancer protecting Phytonutrient, which is particularly good for men, as it helps protect against prostate cancer.  Unlike most other nutrients, lycopene levels are increased if the tomatoes are cooked or pureed.  Kidney beans are a great source of protein and fibre and chilli is just amazing.  Excellent!Prep time: 10 minutesCook time: 20 minutes minimum
Serves 4 – 6 450g extra lean minced steak1 large onion, 1 large carrot, 2 sticks of celery – all finely chopped1 450g tin of chopped tomatoes500g tomato passata

2 tablespoons of tomato puree

1 450g tin of kidney beans, drained

¼ to 1 teaspoon of chilli powder (to taste)

Small carton of 0% fat natural yogurt.

 MethodGently fry the onions, carrots and celery.  Add the minced meat and cook gently until just brown.  Add in the passata, chopped tomatoes, puree, kidney beans and chilli powder.  Simmer for 10 for at least 10 minutes, but can keep cooking until ready at a low heat*. Serve in bowls with a spoonful of plain yogurt to help keep the heat of the chillies under control. (*I sometimes cook on the hob until all ingredients are added and then put in the oven at a low heat (140 C) while we go on a long walk.  Very warming for when we return.)
Cook’s Notes:You can get wholemeal / brown basmati rice.  My family seem to be quite resilient to this but even white basmati rice has a lower GI than normal American style white rice.The other thing to keep in mind with a dish like this is portion control.  You only need 1 cup of cooked rice – that’s about the same size as a large muffin case (excluding the muffin). Serving idea:Try our Brown Rice with Garlic and Herbs instead of Basmati rice or Roasted Sweet Potatoes for a special occasion.  And add a large green rocket salad too.Don’t keep cooked rice as it is suseptable to bacteria that can cause food poisoning.  However any left over chilli con carne can be reheated thoroughly the next day for lunch with a jacket potato.