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Tag Archives: chilli

Serves 4

Love healthy eating

**WARNING TO OTHERS – DON’T DROP YOUR PLASTIC MEASURING SPOONS INTO THE FLAME ON YOUR GAS HOB, THEREBY RENDERING IT IMPOSSIBLE TO EVER MEASURE QUANTITIES OF HALF A TABLESPOON AGAIN – DURRR! **

Ingredients

½ – 1 x green chilli, de-seeded and finely chopped (4g)

2 garlic cloves, finely chopped (7g)

1 x white onion, peeled and roughly diced (140g)

1 x red pepper, deseeded and roughly chopped (150g)

120g carrots, peeled and roughly chopped

2 x sticks celery, sliced (70g)

1 tbsp. vegetable/olive oil (10g)

2 tbsp. tomato puree (30g)

1 x can kidney beans, drained (240g)

400g can chopped tomatoes

600ml vegetable stock

1 tsp. cumin, powdered

1 tsp. paprika

½ tsp. cayenne pepper

Black pepper to taste

 

Instructions

  • In a large pan heat the oil over a medium heat. Add the garlic and chilli and fry for 30-60 seconds to infuse the oil with their flavour. Add the onion, pepper, carrots and celery and fry for approximately 5 minutes, until softened.
  •  Add the tomato puree and fry this, stirring it in with the vegetables, for 1-2 minutes.
  •  Add the kidney beans, tomatoes, stock, cumin, paprika, cayenne pepper and black pepper. Mix all ingredients together.
  •  Bring to the boil, then cover with a lid and simmer for 45 minutes until the sauce has reduced down.

Nutritional Information

Per Batch

Energy                  580 kcal (2430 kJ)

Carbohydrate    96g

Total sugars        51g

Fat                          6.3g

Saturates             2.3g

Protein                 29.6g

Fibre                      26.8g

Salt                         7.0g

 

Per Serving (Serves 4)

Energy                  145kcal (608 kJ)

Carbohydrate    24g

Total sugars        12.8g

Fat                          1.6g

Saturates             0.6g

Protein                 7.4g

Fibre                      6.7g

Salt                         1.8g

 

Suggested Additions

1 x white crusty bread roll (50g) = 130kcal / 545 kJ

150g of boiled white/brown rice = 210kcal / 880 kJ

2 x taco shells = 140kcal / 587 kJ

1 x tbsp. of soured cream = 62kcal/ 260 kJ

chicken breasts

**If you want a more meaty feast in your belly try the following**

Fry 250g lean beef/steak mince, cooking the meat through until browned (you can skim off excess fat if you want to keep it healthy) before adding the vegetables.  This will add 450kcal/ 1885kJ per batch so if you are dividing your batch by 4 then this would be an additional 115kcal / 472 kJ per portion.

 Fry 2 x chicken breasts, chopped into chunks (300g), and cook until browned before adding the vegetables. This will add 330kcal/ 1382 kJ per batch so if you are dividing your batch by 4 then this would be an additional 85kcal / 346 kJ per portion.

Suggested Ear Candy

I gave my ears a bit of a fiesta with In the Reins by Calexico (with Iron & Wine) and Sonido Amazonico by Chicha Libre

Casa de Calexico – website

Chicha Libre – website

Suggested Alternatives

El Vez, the mexican Elvis is brilliant….he’s been around for years but I have only just got round to listening and he’s ace!

 

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