Healthy Low-Carb Chilli

Meat is an excellent protein and source of easily absorbable iron and trace minerals BUT too much red meat is linked with bowel cancers and poor health. I like a plant food, lentils, to red meat to bulk the dish.

I use the ‘typically 5% fat’ mince meat or ask my butcher to mince a lean 350g piece of beef for me, cutting off all visible fat.

3 servings

One Serving : 8.3g Carb     Protein 35g     Fat 9.3g   Fibre 6g    Kcals 305

Add 2 to 3 sides of greens to bulk the meal

80g steamed Broccoli : 2g Carb

80g steamed Spinach : 1g Carb

80g Asparagus: 1g Carb

Ingredients

Serves 3

400g tin of Bijoux Vertes lentils (240g drained)

360g Lean Beef Mince ( 5% fat)

50g, 2 ‘naked bacon’ rashers, fat trimmed away

15ml, 3 teaspoons olive oil

80g, 2 sticks celery, chopped finely

10g, 2 cloves garlic, crushed

45g, 3 red chilli’s chopped finely

1  beef stock cube & 350ml boiling water

a pinch  of cinnamon

a pinch of ground cumin

100ml red wine, burnt off

 

Side dish – choose 80g of 1 : Greens (cabbage, broccoli, asparagus, spinach)

Method

Rinse the cooked, tinned  lentils in a sieve under a cold tap and set aside.

Dissolve the beef stock cube in boiling water

Finely dice the celery, chilli, crush the garlic and slice the rashers into small bites

Add 3 tsps of olive oil to a frying pan and add the chilli, garlic and bacon. Fry for 2 minutes. Add the beef and use a fork to break down any clumps of meat. Add the wine , turn up the heat and burn off the alcohol.

Now add the stock water and lentils to the pan along with the celery and simmer for 2o to 30 minutes on a gentle heat.

Divide into 3 servings.

Serve with green veggies.