Saturday, February 16, 2013

Chilli Con Carne

Friday, Friday. Should be takeout day, mini-celebration before the weekend. After the playground/swimming lesson/gym run I do over a Friday afternoon/evening, I'm always really ready for a good big meal and a drink of a Friday night.

Chilli con carne. Never bothered to try to make this myself, always used a jar and then felt let down at the bland watery flavour. Hoped that actually owning some spices now, I could make something more exciting than jarred slush.

Serves: 5 (302 calories/portion)
Prep time: 20 minutes
Cooking time: 1 hour


  • 500g lean minced beef (10% or less fat)
  • 2 medium onions, chopped
  • 3 garlic cloves, peeled and finely chopped
  • 1–2 tsp hot chilli powder
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tbsp plain flour
  • 150ml red wine or extra stock
  • 300ml beef stock, made with 1 beef stock cube
  • 400g can of chopped tomatoes
  • 400g can of red kidney beans, drained and rinsed
  • 3 tbsp tomato purée
  • 1 tsp caster sugar
  • 1 tsp dried oregano
  • 1 bay leaf
  • flaked sea salt
  • freshly ground black pepper

Cooking Method

  1. Place a large non-stick saucepan over a medium heat and add the beef and onions. Cook together for 5 minutes, stirring the beef and squishing it against the sides of the pan to break up the lumps. Add the garlic, 1–2 teaspoons of chilli powder, depending on how hot you like your chilli, and the cumin and coriander. Fry together for 1–2 minutes more. Sprinkle over the flour and stir well.
  2. Slowly add the wine and then the stock, stirring constantly. Tip the tomatoes and kidney beans into the pan and stir in the tomato purée, caster sugar, oregano and bay leaf. Season with a pinch of salt and plenty of freshly ground black pepper.
  3. Bring to a simmer on the hob, then cover loosely with a lid. Reduce the heat and leave to simmer gently for 45 minutes, stirring occasionally until the mince is tender and the sauce is thick. Adjust the seasoning to taste and serve.

The recipe has a ProPoints value of 43. It says it serves 5 (with rice) - but I loe my chilli, and make this serve 4, with grated courgette. So Would be 11 ProPoints a portion. I can't manage to budget that easily, so I had to tweak.

Switched to extra lean beef, which saved 7 ProPoints, and used a can of Heinz five beanz instead of kidney beans to save another 3. Cutting each 1/4 down to 8 ProPoints a portion. Nice!!

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