Chilli con carne-shroom

Ingredients:

  • 1 large onion, finely chopped 2 garlic cloves, finely chopped

  • 400g 5% fat (or less) steak mince

  • 100g mushrooms, finely chopped

  • 2 tbsp tomato purée

  • 1 heaped tsp chilli powder

  • 1 tsp smoked paprika

  • 1 tsp ground cumin

  • 1 tsp chipotle paste

  • 1/2 tsp ground coriander

  • 1 square of dark chocolate (70% cocoa solids or more)

  • 1 400g can kidney beans, drained and rinsed

  • 1 400g can of chopped tomatoes

To serve:

  • Brown rice, cooked as per instructions

  • Avocado, sliced

  • Fresh coriander, roughly chopped

  •  Dollop 0% fat yoghurt

Method:

  • Add the onion, mushrooms and mince to a pan and cook over a medium heat. Cooking them all together means you won't need to add any extra oil or fat.

  • Once the onion is translucent, add the garlic and cook for a couple of minutes.

  • Add the tomato purée and cook for one minute. 

  • Add all the spices and chipotle paste and stir well.

  • Add the chopped tomatoes, rinsing the can with a splash of cold water and adding that also. (Please crush your cans in the recycling so hedgehogs don't crawl in and get stuck!)

  • Bring to the boil, reduce to a simmer and leave to cook for 15 minutes.

  • Add the kidney beans and melt in the dark chocolate.

  • Reduce to a low heat, cover and cook for as long as possible, but at least 30 minutes. 

  • Serve with rice, sliced avocado, a dollop of yoghurt, and sprinkled with coriander.

Serves 4

Health

  • Using lean red meat and replacing a good chunk of it with meaty mushrooms, helps to reduce the saturated fat content considerably.  

  • Kidney beans are high fibre and complex carbohydrates and can help lower cholesterol.

  • Tomatoes are chock-full of vitamins, minerals and antioxidants such as lycopene. 

  • Avocados are sources of monounsaturated fat, a good fat.

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