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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
40
Low
Glycemic Load
19
High
Nutrition per serving
Calories446.3 kcal (22%)
Total Fat14.8 g (21%)
Carbs48.1 g (19%)
Sugars12.2 g (14%)
Protein30.2 g (60%)
Sodium917.7 mg (46%)
Fiber10.9 g (39%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
400glean beef mince
2onions
6cloves garlic
1red capsicum
1yellow capsicum
1tin corn kernels low sodium
1tin pinto beans low sodium
1tin tomatoes low sodium
150gbaby leaf spinach
1 bunchcoriander leaves
¼ cuptomato sauce
low sodium and low sugar
1 Tbspchipotle spice
1 Tbspsmoked paprika
1 Tbspcumin
½ Tbspchilli flakes
½ Tbsponion powder
1 tspgarlic powder
2 Tbspcoconut amino acid
vegetable oil
Instructions
Step 1
Finely chop the onion and capsicum. Crush the garlic. Roughly chop the spinach.
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.
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.
Step 4
Add all the spices, coconut amino acid and tomato sauce. Stir well and cook for another couple of minutes.
Step 5
Add the capsicum and cook until softened.
Step 6
Drain and add the pinto beans and the charred corn kernels. Add the tin of tomatoes. Cook for about 10 minutes.
Step 7
Add the chopped spinach leaves and stir under. Cook until wilted.
Step 8
Divide into four bowls. Serve with coriander leaves.
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
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Makes leftovers
Spicy
One-dish













