Healthy Chili Con Carne
This hearty chilli con carne is packed with flavor but lighter on fat and calories. Simmered low and slow for rich depth, it’s freezer‑friendly, versatile and loved by all ages. Cook a batch on your stove, slow cooker or Instant Pot – it tastes even better the next day, freezes brilliantly and is so versatile.
Servings: 5 -6 servings
Calories: 264kcal
Equipment
Ingredients
- 1 large onion , finely diced
- 4 cloves garlic , minced
- 1 bell pepper , finely diced (red, orange or yellow)
- 1 lb (450-500g) lean ground beef
- 1 tsp salt
- 1 tsp cayenne pepper
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 2 tsp garlic powder
- 1 tbsp dried oregano
- 2 tsp sweetener or sugar
- 2 tbsp tomato paste
- 2 tbsp Worcestershire sauce
- 28 oz (800g) canned crushed tomatoes or passata Rustica
- 1 bay leaf
- 1 red jalapeño , halved
- 14 oz (400g) beans kidney beans / black beans, drained and rinsed
- 1 cup (250ml) beef stock (made with two stock cubes)
- Salt and pepper to season
- Pinch red pepper flakes
To serve
- Sour cream or fat-free yogurt
- Grated cheese
- Cilantro (coriander)
- Lime wedges
Instructions
Stovetop Chilli
- Spritz a large casserole or frying pan with low calorie cooking spray. Add the onion and garlic and cook over low heat for 2 minutes.1 large onion, 4 cloves garlic
- Add the diced bell pepper and cook for another 2 minutes, stirring.1 bell pepper
- Increase the heat and add the beef, breaking it up well with the back of a wooden spoon. Cook for a few minutes until lightly browned all over.1 lb (450-500g) lean ground beef
- Add the spices, herbs and seasonings, salt and sweetener and continue to cook until beef is nicely browned.1 tsp salt, 1 tsp cayenne pepper, 1 tsp ground cumin, 1 tsp smoked paprika, 2 tsp garlic powder, 1 tbsp dried oregano, 2 tsp sweetener or sugar
- Stir in the tomato paste and Worcestershire sauce and toast for a minute.2 tbsp tomato paste, 2 tbsp Worcestershire sauce
- Add the tomatoes, beans, bay leaf, jalapeno and beef stock. Bring to a simmer over medium-low heat.28 oz (800g) canned crushed tomatoes, 1 bay leaf, 1 red jalapeño, 14 oz (400g) beans, 1 cup (250ml) beef stock
- Cook for 35-40 minutes, stirring occasionally, until the sauce is thickened. If the pot is getting too dry add a little hot water.
- Check the seasoning and add salt and pepper to taste. Discard the chilli and bay leaf.Salt and pepper to season
- Serve over rice with your favorite toppings.Pinch red pepper flakes, Sour cream , Grated cheese, Cilantro (coriander), Lime wedges
Instant Pot Chilli
- Heat the pressure cooker by selecting ‘Sauté’ and More. Wait until it displays ‘Hot’ then cook the onions, garlic, pepper, beef and all spices etc. for 10 minutes until the beef is nicely browned. Make sure to break up the mince really well. If the pot gets too dry or hot add a splash of the beef stock.
- Add the tomato paste, Worcestershire sauce and beef stock and stir well, scraping the bottom of the pot to get to in any browned bits.
- Top with the tomatoes but do not stir. Close pot and set vent to sealing.
- Cook for 10 minutes on High Pressure and allow for Natural Release.
- Check the seasoning and add salt and pepper to taste. Discard the chilli and bay leaf.
- If the chilli is too runny then cook for another 5-10 minutes on Sauté /medium with the lid off.
Slow Cooker Chilli
- You only need (⅓ cup / 80ml) of beef stock in a slow cooker. Follow steps 1-6 then transfer everything to your crockpot. Cook on low for 6-8 hours or on high for 4-5 hours.
Video
Notes
- Leftovers: Cool completely and store in an airtight container for up to 4 days.
- Freezing: Freeze in portions for up to 2–3 months. Defrost overnight and reheat gently on the stovetop or microwave until piping hot.
Nutrition
Calories: 264kcal | Carbohydrates: 30g | Protein: 25g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 52mg | Sodium: 1286mg | Potassium: 1299mg | Fiber: 7g | Sugar: 13g | Vitamin A: 1365IU | Vitamin C: 53.6mg | Calcium: 109mg | Iron: 6.4mg
