Chilli con carne – healthy pub comfort food

Who doesn’t love a chilli as the evenings start to draw in? Chilli Con Carne from the Hairy Dieters’ first book is tasty and a doddle to throw together. The high number of required ingredients may be off-putting to some, particularly if you’re not used to cooking from scratch, however if you’re committed to eating healthy, fresh food then most of the items will become store-cupboard staples which you’ll regularly use in other recipes.

Do be mindful that the calorie count is 302 per serving WITHOUT rice, which can easily add another 100-150 calories depending on how generous you are. Personally, about three tablespoons of rice is sufficient for me as I’m not a big fan. I’m also happy to just have the chilli with a side salad and a low-fat dressing.

The recipe does serve five at a push, with your chosen accompaniment. For me, it made x2 chilli and small portions of rice, x2 jacket potatoes with filling and leftover chilli with a side salad for lunch. If you’re a bit ‘chillied’ out, then why not freeze individual portions and save them for days when you have less time to cook?

Recipe: Chilli Con Carne

Calories: 302 per serving (without rice)

Serves: 5

Book: The Hairy Dieters How to Love Food and Lose Weight

Prep time: Approx 20 mins

Cooking time: Approx 50 mins

Ingredients:

• 500g lean minced beef (10% or less fat)
• 2 medium onions (chopped)
• 3 garlic cloves (peeled and finely chopped)
• 1-2 tsp hot chilli powder
• 2 tsp ground cumin
• 2 tsp ground coriander
• 2 tbsp plain flour
• 300ml beef stock (made with 1 beef stock cube)
• 150ml red wine ore extra beef stock
• 400g can of chopped tomatoes
• 400g can of red kidney beans (drained and rinsed)
• 3 tbsp tomato puree
• 1 tsp caster sugar
• 1 tsp dried oregano
• 1 bay leaf
• Flaked sea salt
• Freshly ground black pepper

Cost per portion: Approx *£1.10 (without rice and based on using budget red wine – it will cost less if you use extra beef stock). *cost calculated based on Tesco prices – December 2022.

Method:

Place a large non-stick saucepan over a medium heat and add the beef and onions. Cook together for 5 minutes, stirring the beef and squishing it against the sides of the pan to break up the lumps.

Add the garlic, 1–2 teaspoons of chilli powder, depending on how hot you like your chilli, and the cumin and coriander. Fry together for 1–2 minutes more. Sprinkle over the flour and stir well.

Slowly add the wine and then the stock, stirring constantly. Tip the tomatoes and kidney beans into the pan and stir in the tomato purée, caster sugar, oregano and bay leaf. Season with a pinch of salt and plenty of freshly ground black pepper.

Bring to a simmer on the hob, then cover loosely with a lid. Reduce the heat and leave to simmer gently for 45 minutes, stirring occasionally until the mince is tender and the sauce is thick. Adjust the seasoning to taste and serve.