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Chilli
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What you need
- 6 tsp vegetable oil
- 2 medium onions, peeled and chopped
- 4 cloves garlic, peeled and crushed
- 700 g lean minced beef
- 400 g canned chopped tomatoes
- 425 ml beef stock
- 6 tsp chilli powder
- 1 1/2 tsp ground cumin
- 425 g canned red kidney beans, drained
- seasoning
Method
Heat the oil in a saucepan. Add onions. Fry for 5-8 min until softened. Add garlic. Cook for 1 min.
Stir in beef. Cook for 4 min, stirring until browned all over.
Add tomatoes, stock, chilli powder, cumin and seasoning. Bring to the boil and simmer gently for about two hours, until liquid in the pan thickens.
Stir in beans. Adjust seasoning if necessary.
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Preparation 10 minutes Cook 2 hours, 11 minutes Total 2 hours, 21 minutes -
Energy 449 kcal/serving Fat 7.53 g/serving Carbohydrates 95.86 g/serving Glycaemic Index 37 Glycaemic Load 6.06 
Serving suggestion
Rice, bulgar wheat, garlic bread or baked potato.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1881 | 502 | 10475 | 8350 |
| Energy (kcal) | 449 | 120 | 2500 | 2000 |
| Protein (g) | 30.2 | 8.07 | ||
| Carbohydrate (g) | 18.8 | 5.01 | 345 | 275 |
| Fat (g) | 28.2 | 7.53 | 95 | 70 |
| Fat (saturated) (g) | 9.82 | 2.62 | ||
| Fibre (g) | 6.57 | 1.75 | ||
| Sodium (mg) | 764 | 204 | ||
| Salt (equivalent) (g) | 1.91 | 0.51 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 127 | 34.1 | 800 |
| Vitamin B-12 (µg) | 2.73 | 0.73 | 1 |
| Vitamin B-6 (mg) | 0.52 | 0.14 | 2 |
| Vitamin C (mg) | 14.0 | 3.74 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.53 | 0.41 | 10 |
| Zinc (mg) | 6.15 | 1.64 | 15 |
| Calcium (mg) | 69.0 | 18.4 | 800 |
| Folate (mcg) | 58.7 | 15.7 | 200 |
| Iron (mg) | 4.62 | 1.23 | 14 |
| Magnesium (mg) | 65.4 | 17.4 | 300 |
| Niacin (mg) | 7.18 | 1.92 | 18 |
| Pantothenic acid (mg) | 0.77 | 0.21 | 6 |
| Riboflavin (mg) | 0.45 | 0.12 | 1.6 |
| Phosphorous (mg) | 293 | 78.4 | 800 |
| Thiamin (mg) | 0.21 | 0.06 | 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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