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Jackie Ziegler
By Jackie Ziegler

Comfort food chilli (low sodium, low carbs)

9 steps
Prep:5minCook:30min
Sodium per serving is 226 mg (or 452 mg if you need a double serving!) Whenever I crave comfort food, chilli is my go-to food. I tweaked this recipe to make it low sodium and healthy, yet still satisfy my need for some comfort eating. The secret is that I found all the tinned food as low sodium options, and I am using a reduced sugar and salt ketchup to give it the much-needed comfort food taste. PS this freezes well, so you can make it ahead!
Updated at: Thu, 17 Aug 2023 12:36:31 GMT

Nutrition balance score

Great
Glycemic Index
41
Low
Glycemic Load
20
High

Nutrition per serving

Calories444.2 kcal (22%)
Total Fat14.8 g (21%)
Carbs48.7 g (19%)
Sugars13.4 g (15%)
Protein30.2 g (60%)
Sodium842.7 mg (42%)
Fiber10.9 g (39%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Finely chop the onion and capsicum. Crush the garlic. Roughly chop the spinach.
KnifeKnife
onionsonions2
red capsicumred capsicum1
cloves garliccloves garlic6
yellow capsicumyellow capsicum1
baby leaf spinachbaby leaf spinach150g
Step 2
Heat a frying pan on high heat. Drain the corn kernels and add to the frying pan. Stir frequently until lightly charred. Set aside. About 5 minutes.
Frying PanFrying Pan
CooktopCooktopHeat
tin corn kernels low sodiumtin corn kernels low sodium1
Step 3
Return the frying pan to high heat, add a drizzle of oil and add the onion, garlic and mince. Cook for 4-5 minutes until browned.
CooktopCooktopHeat
Frying PanFrying Pan
vegetable oilvegetable oil
lean beef mincelean beef mince400g
Step 4
Add all the spices, coconut amino acid and tomato sauce. Stir well and cook for another couple of minutes.
CooktopCooktopHeat
Frying PanFrying Pan
chipotle spicechipotle spice1 Tbsp
smoked paprikasmoked paprika1 Tbsp
cumincumin1 Tbsp
chilli flakeschilli flakes½ Tbsp
onion powderonion powder½ Tbsp
garlic powdergarlic powder1 tsp
coconut amino acidcoconut amino acid2 Tbsp
tomato saucetomato sauce¼ cup
Step 5
Add the capsicum and cook until softened.
Frying PanFrying Pan
Step 6
Drain and add the pinto beans and the charred corn kernels. Add the tin of tomatoes. Cook for about 10 minutes.
CooktopCooktopHeat
Frying PanFrying Pan
tin pinto beans low sodiumtin pinto beans low sodium1
tin tomatoes low sodiumtin tomatoes low sodium1
Step 7
Add the chopped spinach leaves and stir under. Cook until wilted.
Step 8
Divide into four bowls. Serve with coriander leaves.
BowlBowl
coriander leavescoriander leaves1 bunch
Step 9
For those not on a low salt diet, you can add a little salt and serve with cheese sprinkled over it.
View on Jackie Z goes low carb & low sodium
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Notes

20 liked
1 disliked
Go-to
Delicious
Makes leftovers
Spicy
One-dish