In this recipe for chilli con carne, the tomato salsa is stirred into the stew rather than being served on the side. Be sure to check the labels carefully when buying fresh supermarket salsa – the low-fat brands are between 30 and 40kcals per 100g.
Method:
Lightly spray a large saucepan with oil and place over a medium heat. Add the onion, garlic, celery and red pepper and cook, stirring occasionally, for 6–8 minutes, until starting to soften. Add the mince and cook, stirring, for 2–3 minutes, until browned all over.
Stir in the chilli powder, tomatoes and stock and bring to the boil. Reduce the heat, add the kidney beans and simmer gently for 20 minutes, until the mince is cooked and the vegetables are tender. Stir in the salsa and check the seasoning – you may not need to add salt.
Spoon into 4 shallow bowls and sprinkle with coriander. Gently swirl a spoonful of yoghurt into each bowl and serve immediately.
Step it up…
You can eat this for supper on Steps 3, 4 and 5 if you sprinkle each portion with fresh avocado and serve it with boiled basmati rice. You will need 1 medium avocado (peeled, stoned and diced) and 400g boiled rice (120g uncooked raw weight).
Veggie option...
Substitute 400g Quorn mince for the minced beef.
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