Try this one Rachael, its a winner!
Fry Light, for spraying
1 large onion, finely chopped
2 garlic cloves, crushed
2 fresh chillies, deseeded and chopped
2 tsps ground cumin
1 tsp ground coriander
1 tsp paprika
A pinch of cayenne pepper
1 x 397g/14oz can chopped tomatoes
284ml/½ pint stock
salt and ground black pepper
454g/1lb extra lean beef mince (or Quorn mince)
1 x 198g/7oz can red kidney beans, drained
chopped fresh coriander leaves, to garnish
1 level tablespoon of tomato puree
1. Spray a large saucepan with Fry Light and fry the onion gently over a low heat for 5 minutes, until softened and golden. Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add mince, stirring until it begins to brown.
2. Add the canned tomatoes, tomato puree and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes, until the liquid is slightly reduced. Season with salt and pepper and add drained kidney beans. Heat through gently for about 5 minutes.
3. Slow-cooker alternative: Brown your onions, garlic, chillies, spices and meat as above and transfer to your slow-cooker. Add the canned tomatoes, tomato puree and stock. Stir well and cook on ‘medium’ for 6-8 hours. 45 minutes before serving add the kidney beans..
4. Serve hot, sprinkled with chopped coriander leaves.
Tip: A dollop of fat free natural yogurt on the top is extremely tasty and, if you’ve gone overboard on the chilli, it’s a great way to “cool” things down!
Replacing beef mince with Quorn mince turns this recipe into a vegetarian delight. The 3 Syns stay the same on Original and the whole recipe becomes Free on Green!
