CHICKEN CHILLI CON CARNE

Super Food Ideas - - WEEK 1 -

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.

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