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Monday, 17 June 2013

Recipe: Low Fat Chilli

This is my own recipe, based off a standard chilli con carne recipe. I came up with it because I wanted something substantial, that was low fat so I could have it on my fast days for the 5:2 diet. This can be made so it is vegetarian, although I use Worcestershire Sauce so my version isn't.

Low Fat Chilli
Ingredients (serves 2 ~225 kCal per person)

  • 200g Quorn Mince (210 kCal)
  • 1/2 can Red Kidney Beans (200g) (112 kCal)
  • 1/2 can chopped tomatoes (200g) (32 kCal)
  • 1 small onion (chopped) (~28 kCal)
  • 1 carrot (grated) (~25 kCal)
  • ~1/2 punnet of mushrooms (sliced) (~20 kCal)
  • 200 ml veg stock (you can use beef stock if you prefer) (~20 kCal)
  • 1 tspn mild chilli powder (you can add hot chilli powder or chilli flakes if you like it hotter)
  • a dash of Worcestershire Sauce (for vegetarian version use something like Soy sauce)
  • spritze of oil (~5 kCal)
Instructions
  1. Spray the bottom of a sauce pan with a spritze of oil.
  2. Add the chopped onion and cook on low with the lid on until it has softened.
  3. Add the mushrooms and cook until they are also going soft.
  4. Take out just over half the mushrooms and set aside for later.
  5. Add the tomatoes, stock, chilli powder and Worcestershire sauce and bring to the boil.
  6. Take off the heat and blitz to a smooth sauce with a hand blender (you can miss out this step if you like it chunky, but I find it makes for a much thicker chilli this way).
  7. Return to the heat, add the reserved mushroom, kidney beans, Quorn and carrot. Cook for about 20 mins.

For the light option serve with a green vegetable like kale or broccoli, or a green salad.

If you're not worried about the calories you can serve it with rice or bread and a handful of grated cheese :).

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