Gosh but it’s chilly today (some of our visitors in the north have also seen the first flakes of snow) and I just feel an overwhelming need for warming, comfort food. Chilli fits this bill admirably and is so easy to put together especially if you have a few cans of beans in your larder. I use whatever comes to hand but do find the canned beans in chilli sauce a great short-cut to getting a thick sauce and have been known to use low-sugar baked beans too for the same reason. The recipe below uses chilli beans but also with some black beans – the contrast in colour and bite I find adds interest and flavour – use whatever you like this is a very versatile recipe.
What it does rely upon is a slow-cooking method but can be made well ahead and will also freeze beautifully. I often have a portion frozen away in one of our Bariatric Portion, Cook and Serve Measuring Cups and then reheated in the microwave for lunch – bliss!
Slow-Cooked Mixed Bean Chilli on Bariatric Portion Plate with
SLOW-COOKED MIXED BEAN CHILLI
500 g/1lb extra-lean minced beef/ground beef
1 large onion or 2 red onions, chopped
400 g/14 oz can chopped tomatoes in rich tomato juice
1 red or green chilli, deseeded and diced (or 1/2 tsp chopped Lazy Chillies) – optional (omit if you don’t like a spicy/hot chilli)
1 beef stock/bouillon cube
2 tbsp Worcestershire sauce
salt and freshly ground black pepper
420 g/14½ oz can chilli beans (red kidney beans in a chilli sauce)
125 g/¾ cup canned beans of your choice (I used black beans)
fat-free soured cream or yogurt, grated cheese and chopped spring onions/scallions to garnish (optional)
1. Preheat the oven to 150 C/300 F/gas 2.
2. Heat a large, deep, flameproof casserole. Add the beef and cook, stirring frequently, until browned on all sides.
3. Add the onion and cook for a further 3-5 minutes.
4. Add the tomatoes, chilli if used, stock/bouillon cube, Worcestershire sauce and salt and pepper to taste, mixing well. Cover and cook for 10 minutes.
5. Transfer to the oven and cook for 45 minutes.
4. Add the chilli beans and canned beans of choice, mixing well. Re-cover and cook for a further 30 minutes until tender.
5. Serve with a little wholegrain cooked rice, cooked grains or nachos if liked and tolerated. Top with a little soured cream or yogurt, grated cheese and sprinkled with chopped spring onions/scallions if liked.
WLS PORTION: ½
* suitable for freezing
Calories per portion: 330 (without rice and toppings)
Protein: 36.2 g
Carbohydrate: 31.2 g
Fat: 6.4 g
Slow-Cooked Mixed Bean Chilli in Bariatric, Portion, Cook and Serve