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Chilli beef
Chilli con carne is not always made with minced beef as this recipe demonstrates!
What you need
- 6 tsp vegetable oil
- 1 large onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 2 tsp chilli powder
- 1 green chilli, de-seeded and finely chopped
- 1 tsp dried oregano
- 450 g lean beef braising steak, diced
- 400 g canned chopped tomatoes
- 400 g canned red kidney beans, drained and rinsed
- 6 tsp tomato puree
- 150 ml beef stock
- seasoning
Method
Heat the oil in a large saucepan. Fry the onion, garlic, chilli powder and chilli together for 3-5 min until softened.
Stir in the oregano and braising steak and cook for 5 min, stirring frequently, until well browned.
Add the tomatoes, kidney beans, tomato puree, stock and seasoning. Bring to the boil, cover and simmer for 1 hour, or until meat is very tender, stirring occasionally.
Serve immediately in warmed serving bowls.
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Preparation 15 minutes Cook 1 hour, 8 minutes Total 1 hour, 23 minutes -
Energy 530 kcal/serving Fat 8.20 g/serving Carbohydrates 100.02 g/serving Glycaemic Index 35 Glycaemic Load 8.79 
Serving suggestion
Garnish with freshly chopped oregano. Serve with rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2217 | 520 | 10475 | 8350 |
| Energy (kcal) | 530 | 124 | 2500 | 2000 |
| Protein (g) | 27.5 | 6.45 | ||
| Carbohydrate (g) | 27.4 | 6.43 | 345 | 275 |
| Fat (g) | 34.9 | 8.20 | 95 | 70 |
| Fat (saturated) (g) | 12.7 | 2.97 | ||
| Fibre (g) | 9.31 | 2.18 | ||
| Sodium (mg) | 863 | 202 | ||
| Salt (equivalent) (g) | 2.16 | 0.51 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 139 | 32.6 | 800 |
| Vitamin B-12 (µg) | 3.31 | 0.78 | 1 |
| Vitamin B-6 (mg) | 0.66 | 0.15 | 2 |
| Vitamin C (mg) | 35.0 | 8.21 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.42 | 0.57 | 10 |
| Zinc (mg) | 5.24 | 1.23 | 15 |
| Calcium (mg) | 86.4 | 20.3 | 800 |
| Folate (mcg) | 79.9 | 18.7 | 200 |
| Iron (mg) | 4.78 | 1.12 | 14 |
| Magnesium (mg) | 75.5 | 17.7 | 300 |
| Niacin (mg) | 5.34 | 1.25 | 18 |
| Pantothenic acid (mg) | 0.76 | 0.18 | 6 |
| Riboflavin (mg) | 0.36 | 0.08 | 1.6 |
| Phosphorous (mg) | 332 | 77.9 | 800 |
| Thiamin (mg) | 0.31 | 0.07 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat 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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