Weigh in night tonight, I like to make something simple to make and easy to heat up when I get back from SW
Low calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, crushed
2 fresh chillies, deseeded and chopped
2 tsps ground cumin
1 tsp ground coriander
1 tsp paprika
A pinch of cayenne pepper
1 x 400g can chopped tomatoes
Salt and ground black pepper
450g extra lean beef mince (or Quorn mince)
1 x 200g can red kidney beans, drained
Chopped fresh coriander leaves, to garnish
1 level tablespoon of tomato purée
Spray a large saucepan with low calorie cooking spray and fry the onion gently over a low heat for 5 minutes, until softened and golden. Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add mince, stirring until it begins to brown.
Add the canned tomatoes, tomato purée and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes, until the liquid is slightly reduced. Season with salt and pepper (I like to season with half a tsp or so of cinnamon to taste), add drained kidney beans. Heat through gently for about 5 minutes
Slow-cooker alternative: Brown your onions, garlic, chillies, spices and meat as above and transfer to your slow-cooker. Add the canned tomatoes, tomato purée and stock. Stir well and cook on ‘medium’ for 6-8 hours. 45 minutes before serving add the kidney beans..
Serve hot, sprinkled with chopped coriander leaves.
Tip: Add chopped yellow and red peppers to your chilli to boost your Superfree.
Replacing beef mince with Quorn mince turns this recipe into a vegetarian meal
Left over chilli is great for lunch on its own or use it as a topping on jacket potato.
Syns per serving:
Extra Easy: FREE
Add 6 Syns if not using Beef or steak (raw weight) as a Healthy Extra on Green.