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Chili con carne

This scrumptious version of the Mexican classic means that you can enjoy a huge plateful of chili and a mountain of rice or a baked potato!

information

Chili con carne
  • Serves: 4
  • Prep. time:
  • Cook time:
  • Total time: Less than 30 Minutes
  • Syns per serving: FREE

ingredients

  • Low calorie cooking spray
  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 fresh chilies, seeded and chopped
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp paprika
  • a pinch of cayenne pepper
  • 1 x 14oz can chopped tomatoes
  • 1 level tbsp tomato paste
  • 10fl oz/½ pint beef stock
  • salt and ground black pepper
  • 1lb extra lean beef, ground
  • 1 x 7oz can red kidney beans/chili beans, drained
  • cilantro leaves, to garnish

method

  1. Spray a large saucepan with low calorie cooking spray and fry the ground beef until brown. Drain off the fat. Add the onion to the beef and cook gently until softened.
  2. Add the garlic, beef and all the spices and continue frying, stirring occasionally, for 2-3 minutes.
  3. Add the canned tomatoes, tomato paste and stock. Stir well and bring to a boil. Reduce the heat and simmer gently for 15 minutes, until the liquid is slightly reduced.
  4. Season with salt and pepper and add the drained beans. Heat through gently for about 5 minutes.
  5. Serve hot, sprinkled with chopped cilantro leaves, with some plain boiled rice and a green salad.

Tip: A dollop of fat free plain yogurt on the top is extremely tasty and, if you’ve gone overboard on the chili, it’s a great way to “cool” things down!

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