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
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.
Knife
onions2
red capsicum1
cloves garlic6
yellow capsicum1
baby 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 Pan
CooktopHeat
tin 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.
CooktopHeat
Frying Pan
vegetable oil
lean beef mince400g
Step 4
Add all the spices, coconut amino acid and tomato sauce. Stir well and cook for another couple of minutes.
CooktopHeat
Frying Pan
chipotle spice1 Tbsp
smoked paprika1 Tbsp
cumin1 Tbsp
chilli flakes½ Tbsp
onion powder½ Tbsp
garlic powder1 tsp
coconut amino acid2 Tbsp
tomato sauce¼ cup
Step 5
Add the capsicum and cook until softened.
Frying Pan
Step 6
Drain and add the pinto beans and the charred corn kernels. Add the tin of tomatoes. Cook for about 10 minutes.
CooktopHeat
Frying Pan
tin pinto beans low sodium1
tin 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.
Bowl
coriander 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
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1 disliked
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Delicious
Makes leftovers
Spicy
One-dish