Chili Con Carne
A great dish for all the family, perfect for teenagers to boost their iron intake.
Ingredients
- 500 g lean minced beef
- 1 tsp sunflower oil
- 1 large onion (chopped)
- 3 garlic cloves (crushed)
- 1-2 fresh green chillies (seeded and chopped)
- bunch fresh coriander leaves (chopped)
- 400 g tin red kidney beans (drained and rinsed)
- 400 g carrots
- 400 g tin chopped tomatoes
- 2 tblsp tomato puree
- 2 tsp soft brown sugar
- 175 ml chicken stock or water
- 1 cinnamon stick
- 1 red pepper (seeded and chopped)
- lime juice
- fresh ground black pepper
Method
- Preheat the oven to 180°C if baking. Heat the oil in a large casserole. Tip in the mince and turn quickly until browned.
- Lower the heat and add the onion, garlic, chillies and coriander. Cook for a few minutes until soft.
- Add beans, tomatoes, tomato puree, sugar, stock or water and cinnamon stick. Stir and bring to the boil.
- Reduce heat. Cover and simmer gently or bake in the oven for 1 hour.
- Check and stir occasionally. Add a splash of water if needed. Add the red pepper and stir.
- Cover and simmer gently or bake for a further 40 minutes. Taste. Season with pepper and a squeeze of lime.
Notes:
This recipe comes with bagfuls of vitamins and iron. Serve with tortilla chips or tacos. Top with natural yoghurt, diced avocado, chopped fresh coriander, chopped red onion, squeeze of lime & grated cheese.
