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 helps with weight loss, as you feel fuller.
  • Loaded with B Vitamins, which give you energy.
  • Contains Selenium, which helps boost the immune system and helps 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 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:

  • Lowers cholesterol.
  • Works as an antioxidant and helps relieve stress on the body.
  • Improves memory.

Chilli Flakes:

  • High in Vitamin C, which helps 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 helps 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?

Storage

  • Store in the fridge for up to 2 days. Just heat it thoroughly in a pan. The flavours get better each day.
  • Freeze it. 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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Print Rate
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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