Chilli Con Carne

6 Servings

low-calorie cooking spray
1 medium onion peeled and diced
3 garlic cloves peeled and crushed
1-2 fresh chillies deseeded and diced, you can add more or less depending on how hot you like it
3 carrots peeled and diced
2 medium peppers any colour, deseeded and diced
500 g 5% fat minced beef
1-2 tsp chilli powder you can add more or less depending on how hot you like it
2 tbsp Worcestershire sauce or Henderson’s relish
2 tsp Italian mixed herbs
2 400g tin chopped tomatoes
2 tbsp tomato puree
4 mushrooms sliced
1 courgette diced
2 beef stock cubes
200 ml boiling water
1 dash hot sauce
1 beef stock pot
1 400g tin kidney beans approx. 240g, drained and rinsed
salt and freshly ground black pepper, to taste

Spray a casserole dish with low-calorie cooking spray and set on a medium heat. Add the onion, garlic, chillies, carrots and peppers. Fry for 5 minutes until softening.
Add the mince and cook for 4 minutes until it starts to brown.
Stir in the chilli powder, Worcestershire sauce, Italian herbs and cook for another minute or so.
Add the tomato puree and chopped tomatoes, stir well. Add the mushrooms and courgette.
Add the stock cubes to the water and mix until dissolved. Pour into the pan.
Bring to the boil, then turn down the heat, cover and allow to simmer for 45 minutes, stirring occasionally.
After 45 minutes, add a few drops of hot sauce and beef stock pot. Add the kidney beans and allow to simmer for another 10–15 minutes.
Season to taste with salt and pepper and serve with your choice of accompaniment.

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