Description
A rich, dark, smoky chilli con carne
Syns: less than 1 per portion
Ingredients
Scale
- 500 g lean beef mince (less that 5% fat)
- 2 cloves garlic (crushed)
- 1 onion (finely chopped)
- 1/2 tsp chilli powder
- 1 tsp crushed dried chilli flakes
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 bay leaf
- 5 tbsp tomato puree
- 1 tbsp dark soy sauce
- 400 g tin chopped tomatoes
- 400 g tin kidney beans (drained and rinsed)
- 250 ml freshly brewed strong coffee (or 1 tbsp of instant coffee if you don’t have fresh)
- 1 tbsp date nectar or brown sugar
- 1 beef stock cube
- salt and pepper
- Low calorie cooking spray (or spray oil)
Instructions
- Heat the spray oil or cooking spray in a large pan over a low heat and fry the onion until softened, about 7 minutes. Add the meat, turn up the heat and brown all over, breaking up lumps as you go (about 5 minutes)
- Stir through the garlic, chillies, cumin, paprika and bay leaf and fry for a further 1 minute. Add the tomato purée, tomatoes, beans, coffee, soy sauce, date nectar (or sugar) and crumbled stock cube. Bring to the boil, then turn down to simmer for 45 minutes to 1 hour, stirring occasionally, until the liquid has reduced and the mixture has thickened.
- Once thick and rich, season to taste, remove the bay leaf and serve garnished with coriander.
- Prep Time: 15 minutes
- Cook Time: 1 hour