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Lower-GI chilli con carne
Lower-GI chilli con carne
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Prep Time:
15 minutes
Cook Time:
45 minutes
Total Time:
60 minutes
Flavorful one-pot dish featuring lean ground beef and spicy chili seasoning with a low glycemic index.
Ingredients:
  • 18.40 gm canola oil
  • 1 medium brown onion, finely chopped
  • 500g lean beef mince
  • 5.00 gm ground cumin
  • 2 tsp ground coriander
  • 1 tsp cayenne pepper
  • 44.40 gm tomato paste
  • 1 medium carrot, peeled, grated
  • 1 medium zucchini, grated
  • Mutti Polpa Finely Chopped Tomatoes 400g
  • 420g can kidney beans, drained, rinsed
  • 200g tub 99.8% fat-free plain yoghurt
  • 800.00 gm cooked doongara rice, to serve
Instructions:
  • In a large deep frying pan over medium-high heat, heat oil. Sauté onion, stirring occasionally, for 5 minutes until softened. Stir in garlic and cook for 1 more minute until fragrant.
  • Add the ground beef. Cook, breaking it up with a wooden spoon, for 5 minutes until browned. Stir in cumin, coriander, and cayenne pepper. Cook for 30 seconds until fragrant. Mix in the tomato paste and cook for another 30 seconds. Add the carrot and zucchini, stirring until coated. Mix in the tomatoes and beans, then cover and simmer over low heat for 30 minutes until thickened, stirring occasionally.
  • Enjoy with a side of creamy yogurt and fluffy rice.

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