Lighter chilli con carne with cauliflower 'rice'
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 1
A lower-carb twist on the classic chilli, yet still filling.
Each serving provides 311 kcal, 27g protein, 23.5g carbohydrate (of which 17g sugars), 10.5g fat (of which 3g saturates), 8g fibre and 0.9g salt.
By Fiona Hunter
Ingredients
For the cauliflower ‘rice’
- 150g/5½oz cauliflower
- 1 tsp olive oil
- salt and freshly ground black pepper
For the chilli con carne
- 1 tsp rapeseed oil
- ½ medium onion (60g/2¼oz peeled weight), finely chopped
- 1 garlic clove, crushed
- 75g/2½oz 5% fat beef mince
- 200g/7oz tinned chopped tomatoes
- 1 level tbsp tomato purée
- pinch chilli powder
- 25g/1oz drained and rinsed tinned red kidney beans
Method
Preheat the oven to 200C/180C Fan/Gas 6.
To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes.
Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more.
Serve the chilli with the cauliflower 'rice'.
Recipe tips
To make this recipe 400 kcal, increase the quantity of mince to 125g/4½oz and red kidney beans to 50g/1¾oz.
