Chilli con carne

Chilli con carne

Serves 8

Low fat cooking spray
2 large onions, chopped finely
4 garlic cloves, crushed
600g (1lb 5oz) extra lean beef mince
4 red peppers, de-seeded and chopped finely
450g (1lb) mushrooms, sliced
1 small red chilli, de-seeded and chopped finely or 1 teaspoon dried chilli flakes
1kg (2lb 4oz) carrots, chopped finely
2 tablespoons dried oregano
1 teaspoon paprika
2 bay leaves
1 tablespoon fennel seeds
1 teaspoon ground cinnamon
2 x 400g cans of chopped tomatoes
2 tablespoons tomato puree
1 tablespoon Worcestershire sauce
2 x 400g cans of red kidney beans, drained and rinsed.
300ml (½ pint) vegetable stock
salt and freshly ground black pepper
a small bunch of fresh coriander or parsley, chopped to serve

Heat a very large nonstick saucepan or casserole, spray with the low fat cooking spray. Stir fry the onion and garlic for 5 minutes, or until softened, adding a little water if necessary.

Add the mince and stir fry, breaking it up with a wooden spoon, for 10 minutes until it is browned all over. Season and add all the other ingredients.

Bring to the boil and then simmer gently with a lid on for 1 ½ hours, stirring occasionally. Remove the bay leaves. Serve with the coriander or parsley scattered over the top.

This freezes well.

Chilli con carne

Serves 8

Core recipe

Points per serving: 4 pts

Low fat cooking spray
2 large onions, chopped finely
4 garlic cloves, crushed
600g (1lb 5oz) extra lean beef mince
4 red peppers, de-seeded and chopped finely
450g (1lb) mushrooms, sliced
1 small red chilli, de-seeded and chopped finely or 1 teaspoon dried chilli flakes
1kg (2lb 4oz) carrots, chopped finely
2 tablespoons dried oregano
1 teaspoon paprika
2 bay leaves
1 tablespoon fennel seeds
1 teaspoon ground cinnamon
2 x 400g cans of chopped tomatoes
2 tablespoons tomato puree
1 tablespoon Worcestershire sauce
2 x 400g cans of red kidney beans, drained and rinsed.
300ml (½ pint) vegetable stock
salt and freshly ground black pepper
a small bunch of fresh coriander or parsley, chopped to serve

Heat a very large nonstick saucepan or casserole, spray with the low fat cooking spray. Stir fry the onion and garlic for 5 minutes, or until softened, adding a little water if necessary.

Add the mince and stir fry, breaking it up with a wooden spoon, for 10 minutes until it is browned all over. Season and add all the other ingredients.

Bring to the boil and then simmer gently with a lid on for 1 ½ hours, stirring occasionally. Remove the bay leaves. Serve with the coriander or parsley scattered over the top.

Chilli Con Carne

No Count

Serves 4: 4 points
Serves 6: 2.5 points

2 onions
Extra lean minced beef
Oxo cube
Chilli powder (approx 1 tablespoon mild)
Cumin 1 teaspoon
Tin Tomatoes
Kidney beans
Baked beans
½ tube tomato puree
1 tsp garlic

1. Fry onions and mince (with an oxo sprinkled over) in non stick pan (drain off fat if excessive).
2. Add all other ingredients and bring to boil
3. Put into oven for ½ hour.
4. serve with rice/ jacket potato

This seems to taste better the day after it is made.