This high-protein chilli is packed with flavour. We’ve replaced some of the meat with lentils and beans to pack a greater fibre punch. We’re serving it with rice, but it would also be delicious with baked potatoes or toasted pitta breads with shredded lettuce, cheese and a dollop of low-fat natural yogurt. Will keep well in the fridge for three days and can be frozen.
Typical nutritional content (per portion)
1 red pepper
1 yellow pepper
1 clove of garlic
1 onion
1 tablespoon olive oil
240g of lean minced beef
1 teaspoon paprika
1 teaspoon garlic
2 teaspoons ground cumin
1 teaspoon chilli flakes
1 tablespoon tomato puree
1 x 400g tin chopped tomatoes
500ml low-salt beef stock
200g of dried red lentils
1 x 400g tin kidney beans
1 x 400g tin black beans
Freshly ground black pepper
Serving suggestions (optional):
Brown basmati rice
Dollop of low-fat natural yogurt
Sprinkle of low-fat cheddar cheese
Freshly chopped coriander leaves
Finely chop the peppers, garlic and onion.
Heat the oil in a large heavy-based pan until very hot. Add the beef and cook for 4 to 5 minutes until well browned, tossing occasionally. Remove with a slotted spoon, leaving the oil behind in the pan, and place the beef on a plate. Set aside.
Add the peppers, garlic and onion to the pan with the chilli flakes and cumin. Fry gently for 8 – 10 minutes, stirring from time to time. Return the beef to the pan and add the tomato puree, chopped tomatoes, stock and red lentils. Drain and rinse the beans using a sieve and add them to the pan. Season with black pepper and bring to the boil, then reduce the heat and simmer on a low heat, uncovered, for 30 minutes. If needed, add a little water to loosen the sauce.
If serving with rice, cook the rice now according to the instructions on the packet.
Ladle the chilli con carne into shallow bowls with a side of rice, and garnish with the yogurt, cheese and coriander leaves.
