Healthy Chilli Con Carne

Chilli con carne

This is a family favourite in my household and something we usually make once a week. Substituting for a leaner mince, lots of veggies, brown rice and yoghurt, it’s a healthier alternative to the original chilli con carne recipe.

If vegetarian, swap mince for more beans.

   

Serves 4

Prep time: 10 mins

Cook time: 50 mins

Ingredients

1 tbsp extra- virgin olive oil

1 red capsicum, deseeded, finely chopped

1 red onion, finely chopped, plus extra, to serve

1 long fresh green chilli, chopped, plus extra, to serve

3 garlic cloves, crushed

500g turkey mince

2 tbsp tomato paste

400g canned chopped tomatoes

1 + 1/2 cups salt reduced chicken stock or water 1 tbsp dried oregano

3 tsp ground cumin

2 tsp smoked paprika

1 cinnamon stick

400g can black beans, rinsed, drained

Brown rice, aim for 1/2 - 1 cup cooked rice per person, to serve

Greek yoghurt, to serve Avocado, sliced, to serve

Fresh coriander sprigs, to serve Wholegrain corn chips, to serve

Method

Heat the oil in a large, deep frying pan over high heat. Add the capsicum, onion, chilli and garlic. Reduce heat to medium-low. Cook, stirring often, for 10 minutes or until soft.

Increase heat to high. Add the mince and cook, breaking up any lumps with a wooden spoon, for 5 minutes, or until the mince browns. Add the tomato paste and stir to combine. Add the tomato, stock or water, oregano, cumin, paprika and cinnamon. Season with sea salt and cracked black pepper. Bring to the boil and then reduce heat to medium-low and simmer for 25 minutes, or until liquid has reduced.

Meanwhile, fill a medium saucepan with cold water. Add rice and cook for 25 minutes. With 5 minutes remaining on the mince, stir in the beans.

Serve the chilli con carne with brown rice and top with extra red onion, chilli, yoghurt, avocado, corn chips and coriander.