Healthy Chilli Con Carne

Ingredients

• 1 tbsp olive oil

• 1 large brown onion

• 500g extra lean mince*

• 2 garlic cloves- crushed (or 1 tsp. crushed garlic)

• 3 carrots- finely chopped

• 2 zucchini - finely chopped

• 150 ml vegetable stock

• 400g canned diced tomato (reduced sodium)

• 100g tomato passata

• 250g canned black beans (reduced sodium)

• Flavourings without adding salt (1/2 tsp. each) - paprika, chilli flakes, cumin, oregano, ground black pepper

Method

1. Heat oil in a medium-hot fry pan. Cook onion for a couple of minutes, until softened.

2. Add mince and cook for another 5 mins,

2. Stir through garlic and spices and cook for 1 min, until combined well. Stir in the remaining ingredients and stock.

3. Reduce heat to low and simmer, for 30 mins or until the mince and sauces thicken up.

4. Serve and enjoy!!

This dish can be served with basmati of brown rice or alternatively choose a wholegrain wrap to toast up in the oven and use as healthier “nachos” with a dollop of Greek yoghurt to balance the flavours.

* Mince Options

• extra lean beef or pork mince

• kangaroo mince (highly sustainable, very low fat and high protein)

• lentils

• Plant Based Mince Varieties i.e., Quorn (vegetarian, contain eggs) or Vegie Delight (vegan friendly)

This dish can be made ahead of time and frozen for up to 3-months.

Nutritional Benefits

• Excellent source of protein

• Great source of fibre

• Low in saturated fat

• Full of flavour!!