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Healthy chilli con carne
Fruit and vegetables
1 large
red onion
, finely chopped
3 tsp finely grated
garlic
1
courgette
, cut into 1cm/½in pieces
1
aubergine
, cut into 1cm/½in pieces
1 red
pepper
, deseeded and cut into 1cm/½in pieces
Tins, packets and jars
400g tin red
kidney beans
in chilli sauce
400g tin
chopped tomatoes
200g/7oz brown
basmati rice
Cooking ingredients
2 tsp ground
cumin
1 tsp sweet
smoked paprika
½ tsp ground
cinnamon
1 tsp hot
chilli powder
4 tbsp
tomato purée
200ml/7fl oz
beef stock
salt and freshly ground
black pepper
Dairy, eggs and chilled
4 tbsp fat-free natural
yoghurt
and chopped fresh coriander, to serve
Meat, fish and poultry
450g/1lb lean
beef mince
(5% fat)
Other
low-calorie cooking spray
Back to recipe
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