CHICKEN CHILLI CON CARNE
SERVES 6 PREP 10 MINUTES COOK 1 HOUR 15 MINUTES
2 tablespoons extra virgin olive oil 800g chicken mince 2 brown onions, finely chopped 1 red capsicum, diced 3 garlic cloves, crushed 1½ tablespoons ground cumin 1½ tablespoons ground coriander 2 x 400g cans red kidney beans, drained, rinsed 3 x 400g cans diced tomatoes 1 tablespoon dried oregano leaves 1 teaspoon dried chilli flakes 6 cups steamed white rice and ½ cup fresh coriander leaves, to serve
1 Heat half the oil in a large heavy-based saucepan over medium-high heat. Cook mince, in 2 batches, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned. Transfer to a bowl. 2 Heat remaining oil in pan. Add onion and capsicum. Cook, stirring, for 5 minutes or until softened. Add garlic, cumin and ground coriander. Cook, stirring, for 1 minute or until fragrant. Return mince to pan. Stir to coat. Add beans, tomato, oregano, chilli and ½ cup cold water. Cover. Bring to the boil. Reduce heat to low. Simmer for 30 minutes. Remove lid. Simmer for 15 minutes or until sauce has thickened. 3 Serve chilli con carne with rice, sprinkled with fresh coriander. NUTRITION: (per serve) 2783kj; 15.5g fat; 3.6g sat fat; 38.8g protein; 83.8g carbs; 13.4g fibre; 105mg chol; 392mg sodium.