Lower-GI chilli con carne

Lower GI – but not in flavor – this dish of lean mince beef and chilli spices is a one pot wonder.

Cooking Time

60 minutes

Ingredients (serves 4):

• 1 tablespoon canola oil
• 1 medium brown onion, finely chopped
• 2 garlic cloves, crushed
• 500g lean beef mince
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon cayenne pepper
• 2 tablespoons tomato paste
• 1 medium carrot, peeled, grated
• 1 medium zucchini (baby marrow), grated
• 400g can chopped tomatoes
• 420g can kidney beans, drained, rinsed
• 200g tub fat-free plain yogurt
• 4 cups cooked brown rice, to serve

Method:

1. Heat oil in a large deep frying pan over medium-high heat.
2. Cook onion, stirring, for 5 minutes or until softened.
3. Add garlic. Cook, stirring, for 1 minute or until fragrant.
4. Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned.
5. Add cumin, coriander and cayenne pepper. Cook for 30 seconds or until fragrant.
6. Add tomato paste. Cook, stirring, for 30 seconds.
7. Add carrot and zucchini (baby marrow). Stir until coated. Add tomatoes and beans. Cover. Reduce heat to low. Simmer, stirring occasionally, for 30 minutes or until thickened.
8. Serve with yogurt and rice.

Note: You can freeze chili con carne in an airtight container for up to 2 months. Thaw in fridge overnight. Add water if too thick while reheating.