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Chilli con carne filling for pancakes
Serve with a crisp salad.
What you need
- 3 tsp vegetable oil
- 2 small onions, peeled and chopped
- 2 cloves garlic, peeled and crushed
- 675 g minced beef
- 1 green pepper, de-seeded and chopped
- 1-2 tsp chilli powder
- 3 tsp paprika
- 15 g plain flour
- seasoning
- 400 g canned tomatoes
- 425 g canned red kidney beans, drained well
- 8 ready made pancakes
Method
Heat oil in a pan. Add onions and garlic and fry until golden brown. Add minced beef and green pepper and fry for 5-6 min, stirring continuously to break up the meat. Stir in chilli powder, paprika, flour and salt and cook stirring for 2 min.
Add tomatoes and kidney beans. Mix well, cover and simmer for one hour, stirring occasionally to prevent the meat from sticking. Adjust seasoning.
Preheat oven to 190°C.
Place pancakes on a plate and gently spoon over enough chilli con carne mixture to cover each pancake. Fold pancakes in half to enclose filling and place in a greased ovenproof dish. Bake for 10-15 min, or until piping hot.
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Preparation 15 minutes Cook 1 ½ hours Total 1 ¾ hours -
Energy 439 kcal/serving Fat 10.7 g/serving Carbohydrates 200.99 g/serving Glycaemic Index 50 Glycaemic Load 12.81 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1839 | 698 | 10475 | 8350 |
| Energy (kcal) | 439 | 166 | 2500 | 2000 |
| Protein (g) | 20.4 | 7.76 | ||
| Carbohydrate (g) | 26.0 | 9.88 | 345 | 275 |
| Fat (g) | 28.3 | 10.7 | 95 | 70 |
| Fat (saturated) (g) | 10.2 | 3.87 | ||
| Fibre (g) | 4.84 | 1.84 | ||
| Sodium (mg) | 414 | 157 | ||
| Salt (equivalent) (g) | 1.04 | 0.39 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 123 | 46.9 | 800 |
| Vitamin B-12 (µg) | 2.32 | 0.88 | 1 |
| Vitamin B-6 (mg) | 0.37 | 0.14 | 2 |
| Vitamin C (mg) | 23.3 | 8.83 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.89 | 0.34 | 10 |
| Zinc (mg) | 3.70 | 1.40 | 15 |
| Calcium (mg) | 131 | 49.8 | 800 |
| Folate (mcg) | 61.9 | 23.5 | 200 |
| Iron (mg) | 3.54 | 1.35 | 14 |
| Magnesium (mg) | 46.4 | 17.6 | 300 |
| Niacin (mg) | 5.36 | 2.04 | 18 |
| Pantothenic acid (mg) | 0.67 | 0.25 | 6 |
| Riboflavin (mg) | 0.33 | 0.13 | 1.6 |
| Phosphorous (mg) | 245 | 93.1 | 800 |
| Thiamin (mg) | 0.23 | 0.09 | 1.4 |
This recipe is:
Citrus free
Corn-free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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