SW Friendly, 9-A-Day Chilli

This chilli is full of natural ingredients with plenty of vegetables to make up your 5 a day plus a green salad for that extra boost. To make it even better, even the kids will eat it if you chop the veg small enough!

(I apologise in advance for the picture quality: I’m using an old iPhone 5 and the camera is no longer able to focus properly… any mobile brands want to sponsor me just let me know!! LOL)

Ingredients:

  • 500g lean (5% fat or less) minced meat (I used beef)
  • 400g chopped tomatoes
  • 1 tbsp oil (I use rapeseed or coconut but you can use your fry lite as well)
  • 1 beef stock cube/pot (I prefer pots)
  • 1/2-1 red pepper, diced
  • 1 medium onion, diced
  • 1 celery stalk
  • 1 cup finely diced mushrooms
  • 4 garlic cloves, crushed or diced
  • 1 tbsp chilli powder (I used mild for the kids but 1tsp hot chilli powder can work too)
  • 1 tsp paprika
  • 1 tbsp cumin
  • 1 tsp sugar (optional)
  • 2 tbsp tomato puree
  • Salt
  • Black pepper
  • Red kidney beans (as many as you like) 
  • Basmati rice, boiled to serve (I love my rice cooker)
  • Green salad (rocket, spinach, cucumber, spring onion  and sweetcorn) or a salad of your choice as long as it’s free.
  • Fat-free vinaigrette to dress salad (or a homemade salad dressing)

Method:

  1. Prepare your vegetables. Chop and dice your onion, red pepper, celery, mushrooms, and garlic to the desired size. Because I make it for the kids, I try to dice everything as small as possible so Miss 5 is less likely to try and pick anything out (and Mr Me doesn’t know I added mushroom into it either)!
  2.  Heat up your oil in the pan on a medium heat. At this stage, I choose to add the onion, red pepper, celery and mushrooms and leave them to sautee whilst stirring occasionally. Sautee for 5 minutes or until the onions are soft and translucent.
  3. Add the garlic, chilli powder, cumin, paprika. Stir to ensure all the vegetables are coated in the spices and allow to cook for another 5 minutes, stirring occasionally. IMG_8677.JPG
  4. Time to brown the mince. Add 500g mince to the pan and turn up the heat to medium-high. You want the meat to brown but not stew so the heat has to be quite high. You want it sizzling but stir often to avoid burning any of the vegetables/spices. Keep stirring and poking for at least 5 minutes until there is no pink left in the mince.
  5. Time to get saucy! Mix your stock cube/pot with 275ml water. Pour this into your mince and add your chopped tomatoes (400g). If using sugar, add this now. Squeeze in your tomato puree (2 tbsp) and season with salt and pepper to taste. Stir it well so all the flavours start to marry and combine.
  6. Bring to the boil then reduce to a slow simmer. Cover with a lid and leave to cook for 10 minutes, stirring every 5 minutes or so to make sure it doesn’t catch on the bottom. If it starts to look a bit dry, add a couple of tablespoons of water and reduce the heat if possible.
  7. Drain and add your kidney beans now, stir then leave to cook for another 10-20 minutes – when the chilli sauce is your desired thickness.
  8. Taste and season again, stir then turn off the heat and leave the chilli to stand for 10 minutes.
  9. While you wait, make your salad. Chop your cucumber and spring onion as desired, shred your spinach, add your rocket and sweetcorn and toss. Add your fat-free vinaigrette to taste.
  10. Serve. Plate your salad first if you’re following SW as this should make up a 3rd of your meal. Add your rice and chilli. Bon Appetit! 

P.S. At a count, I’d make that 9 of your 5 a day including the salad 😉

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