CHILLI CON CARNE
A meal prep titan that passes the flavour check.
Per portion
(including macro % of total calories)
Calories
Protein
Carbs
Fats
Sat. Fat
Fibre
543
80g (59%)
24g (18%)
13g (22%)
4g
8g
Info
Prep time
15 mins
Cooking time
30 mins
Makes
6 portions
What you'll need
Ingredients needed for 6 portions
3g cumin seeds
1000g pork mince (5% fat version)
750g turkey mince (7% fat version)
5g smoked paprika powder
1g ground black pepper
1g dried mixed herbs
1g chilli flakes/powder
5g Lo-Salt (2-3g if using regular salt)
35g Kallo vegetable stock powder
133g frozen spinach cubes
1200g chopped tomatoes
240g drained red kidney beans in water (leave if low FODMAP)
15g instant thickening granules
40g tomato puree
150g mushrooms of your choice (oyster if low FODMAP)
1 red pepper
Step by step
01
Toast the cumin
-
3g cumin seeds
Get your largest saucepan onto a high heat and immediately add the cumin seeds. No need to add any oil: you're looking to toast these first.
02
Begin cooking the mince
-
1000g pork mince (5% fat version)
-
750g turkey mince (7% fat version)
Once you start to smell the toasted cumin (usually after 60-90 seconds), add in all the mince & begin breaking it all up.
Continue breaking the mince up as it cooks, according to how chunky you want your chilli. After a minute or two, leave it to cook off and begin preparing the seasoning mix.
03
Begin adding flavour
-
5g smoked paprika powder
-
1g ground black pepper
-
1g dried mixed herbs
-
1g chilli flakes/powder
-
5g Lo-Salt (2-3g if using regular salt)
-
35g Kallo vegetable stock powder
-
133g frozen spinach cubes
Measure out the ingredients (except the spinach) above into a bowl.
By the time you've measured out the seasoning mix, the mince should have released some liquid. Add your seasoning mix to the saucepan and mix all the mince & juices together. Keep the heat on high.
Measure out the spinach into the bowl you've just emptied & add to the saucepan (it'll 'melt' into the mince as it cooks).
04
Simmer your chilli
-
1200g chopped tomatoes
-
240g drained red kidney beans in water (leave if low FODMAP)
-
15g instant thickening granules
-
40g tomato puree
Get the tomato tins open and the kidney beans drained. Carefully add everything to the saucepan. At this point, turn the heat down to medium/low (you want the chilli to simmer lightly).
Using the seasoning mix bowl, measure out the thickening granules & tomato puree. These are important to avoid the chilli becoming watery. Add both to the saucepan & give everything a thorough mix.
Check for seasoning & add anything you deem necessary.
05
Add your veg
-
150g mushrooms of your choice (oyster if- low FODMAP)
-
1 red pepper
Grab a chopping board & a good knife. Wash your mushrooms and pepper in the sink.
Begin with the mushroom, chopping them the way you like, adding to the saucepan & stirring in.
Repeat with the pepper. I like to chop them 'batonnet': like thumb-length matchsticks. You may add these into the saucepan now, or 5 minutes before the end, to add a lovely crunch to your dish (I always do this).
06
Set a timer
Turn the heat down the the lowest possible & set a timer for 30 minutes (or 25 if adding the peppers just before the end).
07
The final step
Prepare six containers/freezer bags.
If you're eating any today, divide the cooked chilli evenly between your containers/bags. Allow the portions you're not eating to cool fully, before adding to the fridge/freezer.
If you're simply making this to meal prep for later, leave the saucepan to cool for at least an hour. Divide the chilli evenly between your containers/bags & add to the fridge/freezer.
Perfect fit: Coconut Rice
Combined full portion
Including macro % of total calories
Calories
Protein
Carbs
Fats
850
87g (41%)
77g (36%)
20g (21%)
%202.jpg)
"This dish is the ideal accompaniment to my tasty Coconut Rice dish.
The chilli recipe makes six servings (or more depending on how big you decide your portions need to be)...but I've created it that way, so you're able to pop some of the portions into a bag - once cooled - and freeze. They're lifesavers on busier days!"
.png)
The Fit Life recipes are a collection of recipes that I (and we) eat and enjoy. They are written and produced for informational purposes only. The Fit Life Collective Limited does not provide medical or legal advice.
The information on www.thefitlife.co, Everfit or Mighty Networks is not intended as, nor should it be considered a substitute for, professional medical advice, suggestions, diagnosis, counselling, or treatment of any kind.
The information on www.thefitlife.co, Everfit or Mighty Networks is provided without any guarantees. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on www.thefitlife.co or within Everfit or Mighty Networks or any materials communicated by The Fit Life Collective Limited. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle programme, and your physician should be informed of all nutritional changes. The information on www.thefitlife.co, Everfit or Mighty Networks, or provided by The Fit Life Collective Limited is to be used at your own risk based on your judgment. You assume full responsibility and liability for your actions.
The Fit Life Collective Limited does not guarantee that the ingredients listed in any of the recipes are allergy free. If you or others have a food allergy, you should determine whether you or others are allergic to the ingredients in each recipe and not rely on statements that a particular recipe is gluten free, dairy free, nut free, soy free, or free of any other possible allergen or intolerance. Under no circumstances will The Fit Life Collective be responsible for any issues resulting from your reliance on the nutritional information and guidance. If you are unsure whether a recipe or ingredients listed are safe, check with a registered professional in advance. Always follow safe food handling, preparation and cooking guidelines when preparing food.
This website, www.thefitlife.co, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as MyFitnessPal. Although The Fit Life Collective Limited attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed may change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their nutrition fact sources and algorithms. Under no circumstances will The Fit Life Collective be responsible for any loss or damage resulting from your reliance on the nutritional information.
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Great recipe!
Test comment 2
Test comment 1