Chilli Con Carne

Name: Chilli Con Carne
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Ingredients: 1 tablespoon olive oil; 500g mince steak; 2 small red onions, finely diced; 3 garlic cloves, minced; 2 teaspoons paprika or smoked paprika; 1 tablespoon ground cumin; Chilli flakes or powder to taste; 1 tablespoon ground coriander; ½ teaspoon ground cinnamon; 3 small bay leaves; 2 small star anise; 420g can red kidney beans, drained and rinsed; 2 x 400g cans diced tomatoes; 2 tablespoons tomato paste; 2 cups stock or 1 Massel stock cube crumbled; 1 jar fire roasted peppers, use liquid too; 1 packet ready cooked brown rice

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Chilli Con Carne can be a real taste sensation if your taste buds have dulled from your treatment and you have taste changes. You will also get a whole load of protein from the minced meat, and your muscles will thank you for that. If you have difficulty swallowing, you could quickly blitz in a blender to make this easier to swallow.

Chilli Con Carne

Rated 4.0 stars by 1 users

Servings

4

Prep Time

15 minutes

Cook Time

40 minutes

Author

Centre For Cancer Nutrition

Chilli Con Carne can be a real taste sensation if your taste buds have become dulled from your treatment and you have taste changes. You will also get a whole load of protein from the minced meat. If you have difficulty swallowing, you could quickly blitz in a blender to make this easier to swallow and chew. Or add stock and turn it into a soup for dry mouth & throat.

Ingredients

1 tablespoon olive oil
500g mince steak
2 small red onions, finely diced
3 garlic cloves, minced
2 teaspoons paprika or smoked paprika
1 tablespoon ground cumin
Chilli flakes or powder to taste
1 tablespoon ground coriander
½ teaspoon ground cinnamon
3 small bay leaves
2 small star anise
420g can red kidney beans, drained and rinsed
2 x 400g cans diced tomatoes
2 tablespoons tomato paste
2 cups stock or 1 Massel stock cube crumbled
1 jar fire roasted peppers, use liquid too
1 packet ready cooked brown rice

Directions

Add the olive oil to a large pan over a medium heat. Add in onion and garlic and cook until the onion softens a little. Add the beef and turn up the heat. You will need to break up the meat as it browns. Cook until nearly all the meat is browned. Add the spices to the pan and cook until the meat is browned. This releases the flavour from the spices.
Add the remaining ingredients except the rice. You may need to add some water to ensure there is enough liquid to last the cooking process. Bring to a simmer and cover with a lid. Let this bubble away for 20 minutes. After this time, remove the lid, stir and simmer for a further 20 minutes or until the liquid has reduced and a rich mixture remains. Serve on the cooked rice.

Recipe Note

If I am freezing this for later, I add the cooked rice to the chilli con carne at the end of cooking. This makes for an all-in-one meal straight from the freezer - especially good if you are low on energy and saves doing extra work in the kitchen.