Chicken chilli con carne
- Ready In: 1 hour + 10 minutes
- Prep Time: 10 minutes
- Cooking Time: 1 hour
- Serves: 6
This makes a good change from the usual beef chilli. It has a lighter flavour but is still delicious. Or try turkey mince. Thanks to the kidney beans, this recipe is high in fibre with a low GI. You can serve it with rice or add a soft tortilla or hunk of sourdough bread.
Ingredients
- 1 tablespoon oil
- 500 g chicken mince
- 1 large onion, chopped
- 2 cloves garlic, crushed
- 1-2 red chillis, sliced finely or use 1/2 teaspoon chilli flakes
- 2 teaspoons plain flour
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 cup salt-reduced chicken stock
- 400 g can diced tomatoes or use 4 ripe tomatoes, diced
- 400 g can red kidney beans, rinsed and drained
- TO SERVE:
- chopped coriander on top (optional)
- steamed medium-GI rice or soft tortillas
- green leafy salad
Nutrition per serve
Including a serve of rice plus a large green salad: 2680 kilojoules (638 Calories), 18 g fat (including 5 g saturated fat), 59 g carbohydrate (including 4 g sugars), 10 g fibre and 575 mg sodium. Read our nutrition rating system.
Directions
- Heat oil in a large heavy-based saucepan on high. Brown the mince for 3–4 minutes. Transfer to a plate.
- Reduce the heat to medium and sauté the onion, garlic and chilli for 3–4 minutes until tender. Add the flour, cumin and coriander and cook, stirring, for 1 minute.
- Mix in the stock gradually, stirring to scrape up the sediment from the base of pan. Return the browned mince to the pan with the tomatoes and stir well.
- Bring to the boil then reduce the heat and simmer, covered for 30 minutes. Uncover and simmer for a further 15 minutes until the sauce has thickened slightly.
- Stir in the kidney beans and heat gently for 2–3 minutes. Sprinkle with coriander and serve on a bed of rice with salad.
