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 : 8g Carb Protein 37g Fat 23g Fibre 5g Kcals 423
Add 2 to 3 sides of greens to bulk the meal (sides not included in the Nutri analysis)
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)
400g 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.
