This chilli con carne is great to make at the weekend when you have more time.! It will keep well in the fridge for up to 3 days or can be frozen. Here it is served with rice, as is traditional, but it would also be delicious with baked potatoes, warm wholemeal pitta breads with shredded lettuce and topped with sour cream or low fat natural yoghurt and hot chilli sauce.
Typical nutritional content (per portion)
2 tablespoons olive oil
675g (1½lb) steak, trimmed and diced into 1cm (½in) cubes
2 onions, finely chopped
1 tablespoon paprika
1 teaspoon chilli powder
1 teaspoon ground cumin
1 teaspoon ground coriander
3 teaspoons garlic paste or 3 garlic cloves, crushed
2 x 400g (14oz) tins chopped tomatoes
600ml (1 pint) reduced salt beef stock
2 x 400g (14oz) tins red kidney beans, drained and rinsed
freshly ground black pepper
low fat sour cream or low fat natural yoghurt, steamed rice, to serve
Heat the oil in a large heavy-based pan until very hot. Add the beef and cook in batches for 4 – 5 minutes, until well browned, tossing occasionally. Remove with a slotted spoon, leaving the oil behind in the pan each time, and place the beef on a plate. Set aside.
Add the onions to the pan with the paprika, chilli powder, cumin and coriander. Fry very gently for 8 – 10 minutes, until the onions are golden and well caramelised, stirring from time to time. Return the beef to the pan with the garlic, tomatoes and stock. Season with pepper and bring to the boil, then reduce the heat and simmer on a low heat, uncovered, for 1 hour. Finally, stir in the kidney beans and cook for another 20 minutes, until the meat is meltingly tender.
Ladle the chilli con carne into bowls and garnish with the sour cream or yoghurt (sprinkled coriander leave really add falvour, but may only appeal to the adults). Add some steamed brown rice to serve.