Glow & Glucose

Chilli Con Carne

Lunch Dinner
Chilli Con Carne - A delicious recipe for gestational diabetes
Prep Time

10 minutes

Cook Time

50 minutes

Servings

5

You can’t go wrong with a warming chilli on a cold winter’s night. It freezes well and can makes great leftovers.

Nutritional Information

Per Serve

Carbohydrates 14.8 g
Fibre 3.5 g
Saturated fat 3.8 g
Sodium 106.2 mg
Total fat 12.9 g
Total sugars 5.5 g

Per 100g

Carbohydrates 4.9 g
Fibre 1.2 g
Saturated fat 1.3 g
Sodium 35.4 mg
Total fat 4.3 g
Total sugars 1.8 g

Ingredients

  • 2 tbsp olive oil
  • 1 onion (diced)
  • 3 cloves garlic (finely chopped)
  • 1 tsp dried oregano
  • 1 tsp paprika
  • 1 tsp ground coriander
  • 2 tsp ground cumin
  • 1 pinch chilli flakes (optional)
  • 2 tbsp tomato paste
  • 500 g lean beef mince
  • 1 tbsp worcestershire sauce
  • 800 g tinned chopped tomatoes (2 x 400g tins)
  • 400 g black beans (drained and rinsed)
  • salt and pepper (to taste)
  • 1 bunch fresh coriander (roughly chopped)
  • 1 lime (cut into wedges to serve (optional))

Method

  1. Heat 1 tbsp of the oil in a large frypan and gently cook the onion and garlic for 3–4 minutes over a low-medium heat until softened.
  2. Add the herbs and spices and cook for a minute or so until fragrant.
  3. Add the tomato paste and cook for a further minute.
  4. Transfer the onion mix into a small bowl and set aside.
  5. Add the remaining oil to the frying pan, then add the mince. Break up the mince into small pieces, season with salt and pepper, and cook until browned.
  6. Add the onion mix back into the pan along with the Worcestershire sauce and tomatoes. Bring to the boil, then reduce the heat and simmer for 30–40 minutes, stirring occasionally.
  7. Once the sauce has reduced, add the black beans and cook until the beans are warmed through.
  8. Serve with a sprinkle of coriander and a squeeze of lime juice.