Chilli con carne

Serves 2. Preparation 10 minutes. Cooking 40 minutes. With thanks to NHS Choices for contributing this recipe.

Ingredients:

  • Sunflower or vegetable oil (½ tbsp)
  • Lean beef mince (100g/4oz)
  • 1 medium-sized onion
  • 1 garlic clove
  • 1 tin of chopped tomatoes (400g/14oz)
  • Tomato purée (1 tbsp)
  • Chilli powder (½ tsp)
  • Cumin (¼ tsp)
  • Coriander (¼ tsp)
  • Half a red pepper
  • Cup or button mushrooms (100g/4oz)
  • ½ tin of kidney beans (200g/7oz)
  • Black pepper
  • Basmati rice (150g/5oz)

Instructions

  1. Heat the oil over a gentle heat in a large, non-stick saucepan or frying pan. Then brown the mince, stirring to stop it from sticking.
  2. Finely chop the onion and garlic, add to the mince and cook for two or three minutes.
  3. Add the chopped tomatoes, tomato purée and spices. Bring the sauce to the boil, then reduce the heat. Simmer gently for 10–15 minutes.
  4. Meanwhile, cook the rice according to the packet instructions.
  5. Add the chopped red pepper and sliced mushrooms, and simmer for five minutes.
  6. Add the drained kidney beans and simmer for another five minutes.
  7. Add the black pepper to taste and serve with boiled rice.


Benefits

Suitable for:

  • people with a dry or sore mouth
  • people with sickness or nausea
  • people with problems chewing.


Nutritional information

Energy 452kcal; Protein 17.6g; Total fat 8.5g (of which saturates 1.9g); Carbohydrate 81.9g; Fibre 3.3g.