- it’s easy to make
- it’s low calorie
- it can be batch frozen for easy microwave meals later
- it’s delicious.
The recipe I use is based on something the Change4Life healthy eating initiative you may have seen advertised with the little Plasticine family. Whilst I can imagine a lot of people roll their eyes at a government initiative to tackle obesity the recipes are actually easy, tasty and healthy. A discussion about national and individual health is probably for another post but for now I’ll just say the site is worth checking out.
Anyway, I’m getting sidetracked, the amounts I’ve given below generously serves four. Per serving (excluding rice) this is usually about 350 calories.
What I buy…
vegetable oil (you need 2 tsp)
White onions (2 medium, chopped)
Sainsburys red chilli (2 deseeded and finely chopped)
Sainsbury’s basic mixed peppers (any 2 deseeded and chopped)
Sainsburys soya mince (whole pack)
Sainsbury’s basic red kidney beans in water (1 can)
Sainsbury’s basic chopped tomatoes in juice (2 cartons)
Black pepper (1 tsp)
Chilli powder (1 tsp)
Garlic salt (2 tsp)
Carrots (1, chopped)
Other pulses (e.g. black bean, butter bean)
Any other vegetable really
More onion! (I love onion)
What I do…
1. Heat the vegetable oil in a large wok and add the onion. Fry gently for 2-3 minutes, then add the carrot, chilli and peppers and fry for 2-3 more minutes, stirring often.
2. Add the frozen mince, kidney beans and chopped tomato in juices and add a little water (no more than 100ml) if it looks a little dry. Bring to the boil, then reduce the heat and simmer for 35 minutes (it probably only needs 25 minute but I like to let it stew).
3. Sometimes, but not always, I have it with brown rice so while the chilli is simmering get that on.
4. Season the chilli with pepper and chilli powder.