Lean chili

Ingredients:

1 onion

3 cloves garlic

Olive oil spray

500g lean beef mince (5% or less fat)

1 tsp each dried basil, smoked paprika, cinnamon and oregano

1 cube beef stock

1 fresh red chili, deseeded and finely chopped or 1/2 tsp chili powder

1x 400g can chopped tomatoes

2 Tbsp soy sauce

1 Tbsp low-sugar tomato ketchup

1 medium carrot, peeled and grated

1 orange pepper, deseeded and chopped

150g button mushrooms, finely chopped

4 Tbsp quark

Lettuce leaves to serve, washed and dried

Fresh parsley sprigs to serve

Directions:

1. Chop the onion and garlic and fry for a few minutes in a hot pan sprayed lightly with olive oil.

2. Add the mince and stir-fry until browned, then add stock and seasonings and stir through.

3. Pour in the tomatoes and sauces and simmer gently until thickened. Pour into a bowl and set aside.

4. Add the grated carrot, pepper and mushrooms to the hot pan with spray oil, stir fry for a few minutes or until cooked, then return the mince to the pan and heat through.

5. Arrange lettuce leaves on each plate and top with the chili mince mixture, a spoon of quark and some fresh parsley to serve.

Serves: 4

Nutritional Info (per serve):

Calories – 237

Protein – 33.0

Carbohydrate – 13.8

Fat – 7.0

This recipe ‘ Lean chili con carne’ – Is low in starchy carbs and low in fat. A hearty, delicious lunch or dinner.