'Veggie smuggler' beef chilli con carne
Prep 20 mins | Cook 45 mins | Serves 6
Add a good pinch of cayenne pepper and 1 tsp smokey paprika for a bolder flavour.
1 tbs olive oil
1 brown onion, finely chopped
500g lean beef mince
2 tsp Mexican (medium) chilli powder
1 small red capsicum, finely diced
1 zucchini, grated
150g button mushrooms, finely chopped
250g chopped mini roma tomatoes
400g can diced tomatoes
1 cup beef stock
400g red kidney beans, drained and rinsed
Diced avocado, lime wedges, coriander leaves, tortilla chips and reduced fat sour cream, to serve
Step 1 Heat oil in a large deep frying pan over medium-high heat. Add onion and cook, stirring often, for 3-4 minutes until softening. Add beef mince and cook, breaking up the mince with a wooden spoon, until evenly browned.
Step 2 Add Mexican chilli powder, capsicum, zucchini and mushrooms and cook, stirring often, for 4-5 minutes until softening.
Step 3 Stir in mini roma tomatoes, canned tomatoes and stock. Bring to the boil, then reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in kidney beans and cook, stirring occasionally, for a 10 minutes. Serve with diced avocado, lime wedges, coriander leaves, tortilla chips and sour cream.
Good for you ... Button Mushrooms
Fresh mushrooms differ from vegetables in that they supply mainly B group vitamins rather than contributing vitamin C and carotenoids (which are converted in the body to vitamin A).
They are a source of riboflavin (vitamin B2) and niacin, both of which contribute to the normal release of energy from food. They are also a source of the B vitamins pantothenic acid and biotin which both contribute to normal metabolism of fat.
A source of selenium, a mineral which contributes to the maintenance of hair and nails and the way the body uses iodine in its production of thyroid hormones.