Easy, Healthy, Fun

Chilli Con Carne

Chilli Con Carne

Chilli Con Carne warms you through on a cold winter’s evening. It has a wonderful marriage of flavours with cumin, chilli and garlic.

Chilli Con Carne Pin

Nutrition

Turkey Mince:

  • Great source of protein, which may help with weight loss, as you feel fuller.
  • Loaded with B Vitamins, which give you energy.
  • Contains Selenium, which may help boost the immune system and protect cells and tissues.
  • Contains Phosphorous, for strong bones and teeth.

Olive Oil:

  • Powerful anti-inflammatory antioxidants, which may help reduce the risk of a stroke and heart disease.
Overhead shot of Chilli Con Carne and Sunshine Rice on a Plate

Onion and Garlic:

  • Contain prebiotics, which are beneficial to gut health.
  • Antibacterial and antiviral.
  • May help boost immune system.

Peppers:

  • Antioxidants, which may help prevent cancer.
  • High in Vitamin C.
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Mushrooms:

  • Rich in Selenium, which may help boost your immune system.
  • Vitamin D.
  • Phytonutrients, which may help lower LDL cholesterol. This type of cholesterol may clog arteries, if allowed to increase.

Honey:

  • May help decrease bad cholesterol and increase good cholesterol. This may reduce the risk of heart disease.
Chilli Con Carne in a Pan With a Wooden Spatula

Yeast Extract:

  • High in sodium. It is best left out of recipes if you have high blood pressure or need to reduce your sodium intake.
  • High in B vitamins, which give you energy.

Kidney Beans:

  • High in fibre.
  • May reduce blood sugar levels, as they slow the absorption of sugar.

Cumin:

  • May help to lower cholesterol.
  • Works as an antioxidant and may help relieve stress on the body.
  • May help to improve memory.

Chilli Flakes:

  • High in Vitamin C, which may help with wound healing and improving immune function.
  • Vitamin B6 which may help with metabolism of energy in the body.
  • Vitamin K1, which is essential for blood clotting and healthy bones and kidneys.
  • Potassium. This may reduce your risk of heart disease.
  • Copper, which may help maintain strong bones and healthy neurons.
  • High in beta carotene, which your body converts into vitamin A.
Chilli Con Carne in a Pan

What Goes Well With This?

My Sunshine Rice recipe complements it well and adds an extra splash of colour on the plate. We eat with our eyes first.

You could also serve with garlic bread, but that would increase the calories quite significantly. However, everything in moderation, it would be fine now and again.

Is turkey mince better than beef mince?

It is usually lower in fat and cheaper than beef mince. I use Turkey Thigh Mince in this recipe, as it has a similar colour and texture to beef mince.

Can I store it in the fridge?

Yes. Cool it before transferring to an airtight container and store in the fridge for up to 2 days. Heat it thoroughly in a pan. The flavours get better each day.

Should you rinse canned kidney beans?

I always think it’s best to, especially if they are stored in brine. Try to get ones stored in water, as they may not require as much rinsing.

The liquid shouldn’t be toxic and some recipes may suggest using it for thickening sauces. Even when stored in water in the can the liquid still looks murky and you are best rinsing them.

Can I freeze it?

Yes. Cool it and transfer to an airtight container(s) in portion sizes you are likely to want it in. Defrost the frozen Chilli Con Carne in the fridge and heat in a pan until piping hot, or heat from frozen in a pan, until piping hot.

Chilli Con Carne

Chilli Con Carne made with turkey mince
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Course: Main Course
Cuisine: Mexican
Keyword: chilli, kidney beans, Turkey mince
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 366kcal

Ingredients

  • 1 tbsp Olive Oil
  • 500 g Turkey Mince
  • 1 Chicken Stock Cube
  • 1 tsp Dried Chilli Flakes
  • 1 tsp Honey
  • 1 Onion (finely chopped)
  • 4 cloves Garlic (crushed or finely chopped)
  • 1 Red Pepper
  • 1 Yellow Pepper
  • 8 Closed Cup Mushrooms
  • 400 g Tinned tomatoes
  • 1 tsp Cumin
  • 1 tsp Yeast Extract
  • 400 g Kidney Beans (drained and rinsed)

Instructions

  • Heat the Olive Oil in a large Saute or Frying Pan.
  • Add the Turkey Mince and cook until browned. Remove any excess water the Turkey Mince produces with a spoon.
  • Add the Onion and Garlic and cook for a couple of minutes.
  • Add the Peppers and Mushrooms and cook for a couple of minutes.
  • Sprinkle the Chicken Stock Cube over the mixture and cook until the stock cube dissolves.
  • Add the Tinned Tomatoes, Cumin and Chilli Flakes.
  • Bring to the boil and add the Yeast Extract and Honey. Cook until they are combined well in the mixture.
  • Simmer for 10 minutes then add the Kidney Beans.
  • Continue simmering for another 10 minutes, until the liquid is reduced, so that it just coats the Turkey Mince and vegetables.

Nutrition

Calories: 366kcal | Carbohydrates: 29g | Protein: 42g | Fat: 7g | Saturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 629mg | Potassium: 227mg | Fiber: 4g | Sugar: 4g




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