Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Chili ConCarne

Wednesday, January 30, 2019
timer
Total time
40 minutes
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Portions
4
Ingredients
or1 cup chopped of onions, sauteed (87 g)
or2 cloves of garlic, raw (6 g)
or1 large stalk celery, chopped (64 g)
or2 whole tsps of spices, cumin seed (4 g)
or2 tsps of spices, paprika (5 g)
or1/2 tbsps of seasoning mix, dry, chili, original (5 g)
or500 grams of beef, grass-fed, ground, raw
or1 large zucchini, Diced (323 g)
or1 large carrots, Diced (72 g)
or1 medium Red Capsicum, Diced (119 g)
or200 grams of beans, Red kidney, Drained
or400 grams of tomatoes, crushed, canned
or1/2 cup of tomato paste (131 g)
Preparation
1.
Heat oil in a large pan over medium-high heat. Cook onion, garlic and celery, stirring for 5 minutes or until softened.
2.
Add cumin, paprika, chilli powder and beef mince and cook for 5-7 minutes or until the mince is browned.
3.
Add carrot, zucchini, capsicums, and kidney beans and cook, stirring for 4-5 minutes until vegetables are tender.
4.
Add chopped tomatoes, tomato paste and water. Bring to the boil, then reduce heat and cook over low heat for 20-25 minutes or until mixture slightly thickens.
5.
Stir through coriander before serving.
Nutritional information
Per 100 gPer portion (479 g)% DRI
Energy87 kcal418 kcal21 %
Fat4 g20 g30 %
Fatty acids, total saturated2 g7 g36 %
Cholesterol16 mg78 mg26 %
Sodium106 mg509 mg21 %
Carbohydrate7 g31 g10 %
Sugars3 g14 gremove
Fiber2 g9 g34 %
Protein7 g32 gremove