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
Ingredients
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
Method
- Dry fry the beef on a hot frying pan, using a fork to break down lumps of meat
- Add 15ml of Worchester sauce to the meat and fry until the raw red is almost gone
- 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
- 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
- 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.
- Serve for dinner with well-steamed kale and broccoli, dipping them into the sauce
- Serve for lunch with a pitta and a salad on the side
