Wednesday, February 27, 2013

Chili Con Carne on Baked Potato

I used to cook Chili Con Carne using butter, ale, sour cream, full fat cheese... without any hesitations!

It was very tasty, but obviously not healthy at all. :-(

I therefore challenged myself to reduce the fat and calories from my recipe while retaining the same flavour and deliciousness, or creating an even tastier low fat Chili Con Carne.

I used unsweetened cocoa powder which has very low calories and at the end of cooking dashes of Lee & Perrins Worcestershire sauce which is I call British version UMAMI.

Try my Chili Con Carne recipe!  It is less fatty, but very delicious.

Ingredients for 4 people
1lb Italian mild sausage meat (all natural - no corn syrup!) or organic ground beef
1 tablespoon olive oil
1 large sweet onion, chopped
1 stick celery, chopped
3 - 4 cloves garlic, chopped
1 - 2 serrano peppers, seeded, removed membranes and chopped finely
3 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon unsweetened cocoa
1 can diced tomatoes
1 cup beef stock, dissolve granulated beef stock in twice strength
1 tablespoon tomato paste
1 teaspoon dry oregano
1 bay leaf
salt & black pepper to taste
1 can black or kidney beans (your choice), washed and drained
1 tablespoon Lee & Perrins Worcestershire sauce

4 baked large russet potatoes
some non-fat Greek yogurt
some reduced fat Cheddar cheese, grated
some green onion, chopped finely

Heat a non-stick frying pan and cook the sausage meat (or ground beef) without oil until it is no longer red.  Remove the meat from the frying pan and drain extra fat on kitchen paper.

In a deep pan heat the olive oil and cook the onion for 4 - 5 minutes.  Add the celery, garlic, serrano peppers, chili power and cumin and cook for further 4 - 5 minutes, or until the spices bathed with the vegetables liquid and become more like paste.

Add the cocoa to the pan and cook for 1 minute stirring well.  Add the tomato and beef stock and bring to a boil.  Return the meat.

Add the tomato paste, oregano and a bay leaf.  Season with salt & pepper, cover with the lid, reduce the heat and cook for about 1 hour.

Add the beans and put back the lid.  Cook for a further 20 minutes.  Season with Worcestershire sauce and additional salt & black pepper as necessary.  Cook for 5 - 6 minutes before serving.

Serve the Chili Con Carne on the baked potatoes, topped with the yogurt, cheese and green onion.

If you would like to read this recipe in Japanese, please click HERE.

Bon appetit!


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