Chilli Con Carne | Slimming & Weight Watchers Friendly

Ingredients

• As neededLow-calorie cooking spray
• 1 mediumOnion, peeled and diced
• 3 clovesGarlic, peeled and crushed
• 1–2Fresh chillies, deseeded and diced
• 3Carrots, peeled and diced
• 2 mediumPeppers, any colour, deseeded and diced
• 500 g5% fat minced beef
• 1–2 tspChilli powder
• 2 tbspWorcestershire sauce or Henderson’s relish
• 2 tspItalian mixed herbs
• 2 × 400 g tinsChopped tomatoes
• 2 tbspTomato purée
• 4Mushrooms, sliced
• 1Courgette, diced
• 2Beef stock cubes
• 200 mlBoiling water
• 1 dashHot sauce
• 1Beef stock pot
• 1 × 400 g tin (about 240 g drained)Kidney beans, drained and rinsed
• To tasteSalt and freshly ground black pepper

Instructions

1. 1

   Soften the vegetables

   Spray a casserole dish with low-calorie cooking spray and place it over a medium heat. Add the onion, garlic, chillies, carrots and peppers, then fry for 5 minutes until they begin to soften.

2. 2

   Brown the beef

   Add the minced beef and cook for 4 minutes, until it starts to brown.

3. 3

   Add the seasonings

   Stir in the chilli powder, Worcestershire sauce and Italian mixed herbs. Cook for about another minute.

4. 4

   Add tomatoes and veg

   Mix in the tomato purée and chopped tomatoes. Stir well, then add the mushrooms and courgette.

5. 5

   Prepare the stock

   Add the stock cubes to the boiling water and stir until dissolved. Pour the stock into the pan.

6. 6

   Simmer the chilli

   Bring the mixture to the boil, then lower the heat, cover the pan and simmer for 45 minutes, stirring occasionally.

7. 7

   Add beans and stock pot

   After 45 minutes, add a few drops of hot sauce and the beef stock pot. Stir in the kidney beans and simmer for another 10–15 minutes.

8. 8

   Season and serve

   Season to taste with salt and pepper, then serve with your choice of accompaniment.

What is chilli con carne?

Chilli con carne is a beef-and-chilli stew associated with Tex-Mex and American cooking. This version builds a tomato-based sauce around minced beef and kidney beans, with a generous mix of vegetables.

The long, covered simmer gives the flavours time to come together, while adding the beans towards the end helps them keep their shape.

Nutrition and macros by portion

The nutrition label shows one serving as written: 259 calories, 26g protein, 22g carbs, 5g fat.

The minced beef provides most of the protein, while the tomatoes, carrots, peppers and kidney beans contribute carbohydrates and fibre. The beef and cooking spray account for much of the fat; serve with extra vegetables or salad if you want to balance the plate without adding another starchy side.

Build flavour from the vegetables

The base: Onion, garlic, fresh chilli, carrots and peppers start in the pan together. Give them the full 5 minutes so they begin to soften before you add the beef.

The extras: Mushrooms and courgette go in with the tomatoes. Cut them to a similar size so they cook evenly during the simmer.

Brown the mince before simmering

The beef: Cook the mince for 4 minutes, stirring and breaking it up as needed, until it starts to brown. This keeps the mince distributed through the sauce rather than in large clumps.

The spices: Give the chilli powder, herbs and Worcestershire sauce about a minute in the pan before adding the tomatoes. This brief step lets them mingle with the beef and softened vegetables.

Let the sauce simmer gently

The main simmer: Once the stock is added and the pan comes to the boil, turn the heat down, cover and simmer for 45 minutes. Stir occasionally and keep the heat low enough for a gentle simmer.

The final stage: Add the stock pot, hot sauce and kidney beans, then simmer for 10–15 minutes more. The sauce should be cohesive and the vegetables tender; cook a little longer if they need it.

Adjust the heat to taste

The fresh chillies and chilli powder both contribute heat, so start at the lower end of their ranges if you prefer a milder bowl. You can add more hot sauce at the end, a few drops at a time.

For a hotter chilli, use the higher amounts of fresh chilli and powder. Deseed the chillies as directed, and taste before adding extra seasoning.

Choose a side and toppings

A bowl of rice, a baked potato or warm flatbreads make filling accompaniments. For a lighter plate, serve the chilli with a green salad or extra vegetables.

Set out toppings such as chopped coriander, sliced spring onions or a spoonful of yoghurt so everyone can finish their portion to taste.

Recipe notes & tips

• Use a casserole dish large enough to hold the vegetables, beef, tomatoes and stock without crowding.
• Stir occasionally during the covered simmer so the sauce does not catch on the bottom of the pan.
• Begin with 1 tsp chilli powder and add more next time if you want a hotter batch.
• Drain and rinse the kidney beans before adding them to the pan.
• Taste the chilli before adding salt, as the stock cubes, stock pot and Worcestershire sauce all season the sauce.

Variations

• Milder chilli: Use 1 fresh chilli and 1 tsp chilli powder, then leave out the hot sauce.
• Extra heat: Use the higher amounts of fresh chilli and chilli powder, then add hot sauce gradually.
• Bean swap: Replace the kidney beans with another drained and rinsed tinned bean.
• Smoky flavour: Use smoked chilli powder in place of some or all of the regular chilli powder.
• Different herbs: Use dried oregano in place of the Italian mixed herbs.

Common mistakes to avoid

• Adding the beans too early: They can break down during the long simmer; add them for the final 10–15 minutes.
• Cooking over too high a heat: The sauce may catch before the vegetables soften; lower the heat for a gentle simmer.
• Skipping the occasional stir: The bottom can stick; stir the chilli from time to time while it cooks.
• Adding all the chilli at once: The heat can be difficult to adjust; start with the lower amount and taste later.
• Salting before tasting: Stock and sauces already add seasoning; check the finished chilli before adding salt.

How to store

Cool leftovers promptly, transfer them to a covered container and refrigerate for up to 3 days, or freeze for up to 3 months. Reheat until piping hot throughout, adding a splash of water if the sauce has thickened.

Frequently asked questions