Lean Chilli Con Carne
45g protein, 9g fat, 49g carbs
3g organic butter, ghee or coconut oil
150g extra lean steak mince (or use low fat vegetarian beef mince)
100g green pepper, diced
1 garlic clove, finely chopped
200g tinned chopped tomatoes
50g tomato purée
1 tsp chilli powder or paprika
50g tinned red kidney beans
20g white or wholegrain basmati rice (dry weight)
100g cauliflower (grated)
1) Melt the butter, ghee or oil in a large nonstick frying pan over a medium heat. Add the mince and fry for 4-5 minutes, to brown all over. Season with salt and pepper.
2) Add the green pepper and cook for 2-3 minutes until soft. Add the garlic and cook for 1-2 minutes. Add the tinned tomatoes, tomato purée and chilli powder or paprika.
3) Simmer gently for 15-20 minutes. Add the kidney beans and cook for 10 minutes. Meanwhile, bring a saucepan of lightly salted water to the boil. Reduce to a simmer, and add the rice. For timings, follow pack instructions (note: wholegrain rice takes longer than white rice). If using white rice, avoid stirring too much as this can cause the rice to become too sticky. When rice is cooked, drain and leave for 2-3 minutes to stand.
4) Bring a saucepan of lightly salted water to the boil. Reduce to a simmer, add the cauliflower and cook for 3-4 minutes, then drain and mix with the rice. Serve.