Chicken chilli con carne

Written by Catherine Saxelby on Sunday, 16 October 2011.
Tagged: diabetes friendly, dinner, egg-free, healthy cooking, healthy heart, low GI, low salt, main course

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.