Chilli Beef Mince with Greens

Irish beef is grass fed and free of hormone treatments. It is a healthy protein and I advise buying the leaner meat from a butcher who can tell you the source. This meal gets better on day 2 and 3 as the flavours blend. When you are eating a red meat, always add a leafy green such as Swiss chard, Kale, Spring greens or spinach to the dish because the chlorophyll help to offset the haem load from the meat.

Makes 3 portions chilli

One portion chilli:    Carb 15g  Kcals 312   Protein 32g   Fat 12g   Fibre 8g

Adding 80g broccoli & 50g Kale totals to : 17g Carb    Fibre 13g 


350g lean (5%) Irish beef mince

400g tin black beans, rinsed

15ml, 1 tablespoon Worchester sauce

60g, half a medium white or red onion, finely chopped

10g, 2 crushed garlic cloves

100g, 2 to 3 celery sticks, finely chopped

10g, chilli’s, as hot as you like

15g, a handful of fresh parsley

15, a handful of fresh coriander

5g, 1 beef stock cube with 300ml boiling water

400g, 1 tin of cherry tomatoes


  1. Dry fry the beef on a hot frying pan, using a fork to break down lumps of meat
  2. Add 15ml of Worchester sauce to the meat and fry until the raw red is almost gone
  3. Remove the meat to a plate from the frying pan allowing the juices to remain in the pan. Add the finely chopped onion, celery and garlic to the pan and fry until all the juices are gone, then add back in the meat
  4. Add the remaining ingredients to the frying pan and allow all the ingredient flavours to simmer together, mixing gently, on a low heat, a gentle bubble for 20 minutes
  5. Turn off the heat, allow it to cool and store it away in the fridge in an airtight container. You can enjoy portions of this meal for lunch or dinner.
  6. Serve for dinner with well-steamed kale and broccoli, dipping them into the sauce
  7. Serve for lunch with a pitta and a salad on the side