Thursday, March 7, 2013

Chilli Con Carne with Broccoli and Kale


Chilli Con Carne with Broccoli and Kale

I've been on a new endeavour to prepare budget conscious, healthy meals ahead of time on Sundays to have lunches and weeknight dinners ready to go in the fridge and freezer. There are two types of meals that I make - vegetarian stews based on lentils or other pulses and slow cooked meat dishes with either cheap large cuts of meat or mince.

Chilli Con Carne is not really the sort of dish that you need a recipe for, but this is the way that I make it. Very simple, not very "gourmet" but a great way to prepare a few nights worth of meals ahead of time, ready to be pulled out of the freezer on a cold and tired night.

Chilli Con Carne

I decided to serve it with brown rice, broccoli and kale to make a wholesome and filling dish. I hadn't cooked or eaten kale before as it has not been readily available in Australia until recently. I have to say that I was pleasantly surprised by the mild flavour and firm texture of the kale once it had been cooked. I'm looking forward to serving it as a salad with avocado and a sesame dressing.




Chilli Con Carne
Serves 4
Chilli Con Carne with Broccoli and Kale

Olive oil
1 red onion, finely diced
2 cloves of garlic, crushed
1/2 carrot, finely diced
Mexican seasoning
Chilli flakes

300 g extra lean beef mince

1 can red kidney beans, drained and rinsed
350 ml tomato passata
1 cup boiling water

To serve
2 x packets microwave brown rice
1 bunch kale, sauted for 5 mintues
1 head broccoli, steamed
1 bunch coriander (cilantro)
1 avocado
Natural yoghurt
Grated cheese

Chilli Con Carne

1. Heat a glug of olive oil in a heavy based pan.
2. Add onion and garlic and saute until translucent.
3. Add carrot and spices and saute until soft.
4. Remove mixture from pan, add another glug of olive oil.
5. Add mince and stir constantly while browning meat.
6. Once meat is brown, add nion mixture back into the pan and stir to combine.
7. Stir in kidney beans.
8. Add tomato passata and water and simmer for 30 minutes to an hour.
Chilli Con Carne

9. Serve with brown rice, broccoli, kale , avocado and coriander (cilantro). You can add some natural yoghurt and cheese if you are feeling like you need it. I did. :)

Chilli Con Carne with Broccoli and Kale

Enjoy!
Ella xx

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