Chicken chilli con carne

Chicken chilli con carne

By
From
Zest
Serves
4
Prep
10 mins
Cooking time
60 mins
Photographer
Ian Hofstetter

This makes a good change from the usual beef chilli. It is lower in fat and has a lighter flavour. If you prefer to be traditional, simply replace the chicken with 500 g of beef mince.

Ingredients

Quantity Ingredient
1 tablespoon canola oil
500g chicken mince
1 large onion, chopped
2 garlic cloves, crushed
2 teaspoons plain flour
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground chilli
1 cup salt-reduced beef stock
400g canned diced tomatoes
1 teaspoon dried oregano
400g canned red kidney beans, rinsed and drained
green salad, to serve
coriander, chopped, to serve
low-gi rice, steamed, to serve

Method

  1. Heat oil in a large heavy-based saucepan on high. Brown the mince for 3–4 minutes. Transfer to a plate.
  2. Reduce the heat to medium and sauté the onion and garlic for 3–4 minutes until tender. Add the flour, cumin, coriander and chilli and cook, stirring, for 1 minute.
  3. Mix in the stock gradually, stirring to scrape up the sediment from the base of pan. Return the browned mince to the pan with the tomatoes and oregano and stir well.
  4. Bring to the boil then reduce the heat and simmer, covered for 30 minutes. Uncover and simmer for a further 15 minutes until the sauce has thickened slightly.
  5. Stir in the kidney beans and heat gently for 2–3 minutes. Sprinkle with coriander and serve on a bed of rice with salad.

Super ingredient: Kidney beans

  • Like all legumes, kidney beans fill you up and rank among the lowest foods for GI – kidney beans have a GI of 28. This means they take a long time to be digested, and the glucose enters your bloodstream more slowly than almost any other carbohydrate – even multigrain bread or porridge. If you can swap some of your potatoes or rice for beans, you’re way ahead in the filling-power stakes. Kidney beans are an excellent source of protein for vegetarians. And for meat eaters they ‘extend’ the protein value of a meal – when you add a can of kidney beans to a recipe, you save on cost yet still have a nutritious high-protein dinner.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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