One (very generous) serving of this smoky chilli with vegetables and beans comes in at an incredible 220 calories per portion – or 420 calories if adding steamed rice. It can be made with Quorn or low-fat beef mince.
Ingredients:
- 1 tbsp of vegetable oil
- 1 large onion, peeled and diced
- 2 carrots, peeled and diced
- 4 garlic cloves, peeled and finely diced
- 1 green pepper, trimmed and diced
- 350g of Quorn mince or low-fat beef mince
- 1 tsp chilli powder, hot chipotle
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 2 tbsp of tomato ketchup
- 400g of tinned chopped tomatoes
- 400g of tinned red kidney beans, drained
- 400g of hot water
- salt
- black pepper
Method:
- Heat the oil in a large wok or saucepan and add the onion, carrots, garlic and green pepper. Sauté for about 5 to 8 minutes or until the carrots and onion are soft and the onion opaque. Add the chilli powder, the spices and the Quorn or beef mince and mix well
- Add the remaining ingredients, mix well and cover; simmer for 10 minutes
- Check and adjust the seasoning to taste and serve in warm bowls with steamed rice and/or low-fat sour cream & tortilla chips
Source: GreatBritishChefs.com