Chicken chilli con carne

Description

At a glance

Nutrition rating

Allergy/intolerance

Serves

4-6

This makes a good change from the usual beef chilli. It is lower in fat and has a lighter flavour. Or try turkey mince if you can get it. Thanks to the kidney beans, this recipe is high in fibre with a low GI.

Ingredients

1 tablespoon oil
500 g chicken mince
1 large onion, chopped
2 garlic cloves, crushed
2 teaspoons plain flour
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground chilli
1 cup salt-reduced chicken stock
400 g can diced tomatoes
1 teaspoon dried oregano
400 g can red kidney beans, rinsed and drained

To serve:

chopped coriander to finish (optional)
steamed medium-GI rice or soft tortillas
green salad

Methods/steps

Heat oil in a large heavy-based saucepan on high. Brown the mince for 3–4 minutes. Transfer to a plate.
Reduce the heat to medium and sauté the onion and garlic for 3–4 minutes until tender. Add the flour, cumin, coriander and chilli and cook, stirring, for 1 minute.
Mix in the stock gradually, stirring to scrape up the sediment from the base of pan. Return the browned mince to the pan with the tomatoes and oregano and stir well.
Bring to the boil then reduce the heat and simmer, covered for 30 minutes. Uncover and simmer for a further 15 minutes until the sauce has thickened slightly.
Stir in the kidney beans and heat gently for 2–3 minutes. Sprinkle with coriander and serve on a bed of rice with salad.

Additional Tips

Nutrition per serve:
including a serve of rice plus a large green salad:

2680 kilojoules (638 calories), 18g fat (including 5g saturated fat), 59g carbohydrate (including 4g sugars), 10g fibre and575 mg sodium. Read our nutrition rating system.