Name: Chilli Con Carne
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Ingredients: 1 serving beef stock; 1 serving olive oil spray and cook; 5 servings ostrich mince; 2 cups water; 2 tsps chilli powder; 1 tsp dried cumin; 1 clove garlic; 1 cup chopped onion; 1 cup chopped red pepper; 1 can tomato relish; 410 g canned red kidney beans; 600 g cooked rice

A low fat, healthy chilli con carne, substituting beef with ostrich mince.

Yields	Preparation Time	Cooking Time
6	10 mins	40 mins

Ingredients

1 cup red pepper, chopped

1 can tomato relish

410 g canned red kidney beans

600 g cooked rice

Directions

1.	Coat the pan with olive oil spray and brown the mince in a large non-stick deep base pan or pot.
2.	Add the onion and garlic, stirring for a few minutes, then add the chilli powder and cumin and stir over a low heat for another minute.
3.	Boil the water and dilute the stock cube. Add the chopped tomatoes and stock. Stir together and bring to a simmer gently for 15 minutes
4.	Add the red pepper and simmer for another 10 minutes, then add the kidney beans.
5.	Season and cook for 5 minutes.
6.	Serve with rice.

Nutritional Summary

There are 324 calories in 1 serving of Chilli Con Carne.

Calorie Breakdown: 13% fat, 57% carbs, 30% prot.

Nutrition Facts

Serving Size

per serve

Energy

1355 kj

324 kcal

Protein

24.46g

Carbohydrates

45.66g

Sugar

3.32g

Fat

4.75g

Saturated Fat

0.15g

Trans Fat

Polyunsaturated Fat

0.335g

Monounsaturated Fat

0.178g

Cholesterol

47mg

Fibre

6.2g

Sodium

359mg

Potassium

392mg

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