Nutrition balance score
Good
Glycemic Index
39
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories428.2 kcal (21%)
Total Fat20.6 g (29%)
Carbs42.3 g (16%)
Sugars6.7 g (7%)
Protein21.3 g (43%)
Sodium2365.6 mg (118%)
Fiber6.6 g (24%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
1 Tbspoil
1red onion
1green pepper
5jalapeño chilli
jar
3garlic cloves
peeled
1 Tbsphot chilli powder
1 tsppaprika
1 tspground cumin
500gmince
0.5beef stock cube
300mlwater
400gcan chopped tomatoes
½ tspdried marjoram
1 tsponion powder
1 tspsugar
2 Tbsptomato purée
1 Tbspworcester sauce
½ tspsalt
1 tsppepper
150gred kidney beans
can
coriander leaves
rice
Instructions
Step 1
Put your pan on the hob over a medium heat. Add the oil and leave it for 1-2 minutes until hot. Add the onion and cook, stirring fairly frequently, for about 5 minutes, or until the onions are soft, squidgy and slightly translucent. Tip in the garlic, pepper, jalapeños, chilli powder, paprika and ground cumin. Give it a good stir, then leave it to cook for another 5 minutes, stirring occasionally.
Step 2
Brown the mince. Turn the heat up a bit, add the meat to the pan and break it up with your spoon or spatula. The mix should sizzle a bit when you add the mince. Keep stirring and prodding for at least 5 minutes, until all the mince is in uniform, mince-sized lumps and there are no more pink bits. Make sure you keep the heat hot enough for the meat to fry and become brown, rather than just stew.
Step 3
Crumble 1 beef stock cube into hot water. Pour this into the pan with the mince mixture. Add chopped tomatoes. Tip in dried marjoram and sugar, and add a good shake of salt and pepper. Squirt in tomato purée, Worcester Sauce and onion powder, then stir the sauce well.
Step 4
Add beans. Simmer it gently. Bring the whole thing to the boil, give it a good stir and put a lid on the pan. Turn down the heat until it is gently bubbling and leave it for 20 minutes. You should check on the pan occasionally to stir it and make sure the sauce doesn’t catch on the bottom of the pan or isn’t drying out. If it is, add a couple of tablespoons of water and make sure that the heat really is low enough. After simmering gently, the saucy mince mixture should look thick, moist and juicy.
Step 5
Gently bubble without the lid for another 10 minutes. Now replace the lid, turn off the heat and leave your chilli to stand for 10 minutes before serving, and relax. Leaving your chilli to stand is really important as it allows the flavours to mingle.
Step 6
Serve with soured cream and rice.
Notes
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