CHICKEN CHILLI CON CARNE

This is a deliciously wholesome recipe the whole family will love! Replace Taco Tuesdays with this nutritious Chicken Chilli Con Carne.

It is packed with vitamins and minerals, filled with vegetables as well as chicken mince and served with baked sweet potato and smooth avocado salsa.  


Total time: 60 mins

Serves:  4-6 people

INGREDIENTS

  • ½ red onion, finely diced
  • 2 garlic cloves, finely chopped
  • 4 tbsp olive oil
  • 1 zucchini, spiralled
  • 1 large carrot, grated
  • 1 red capsicum, diced
  • 500g chicken mince
  • 1 can (400g) black beans, rinsed
  • 250g - 400g tomato paste
  • 3 large mushrooms, sliced
  • 2 medium sweet potatoes, sliced (2cm thickness)
  • 2 to 3 limes
  • 2-3 tbsp coriander
  • 2 tbsp Worcestershire sauce
  • 1 tsp chilli flakes
  • 1 tsp sweet paprika
  • Salt and pepper for seasoning

Avocado Smash

  • 1 avocado, mashed
  • ½ lemon
  • Pinch of chilli flakes
  • Drizzle of olive oil

METHOD

  1. Pre-heat oven to 200 degrees  

  2. Place slice sweet potato into an oven tray lined with baking paper, drizzle with olive oil and season with salt and pepper. Pop in the oven and roast until soft.

  3. In a large saucepan, saute the onion and the garlic in a generous amount of olive oil, then add the carrot and capsicum and cook until soft. Add zucchini and mushrooms, heating until all ingredients have softened.

  4. Add the chicken mince, stirring through until lightly browned. 

  5. Add the spices, Worcestershire sauce, tomato paste, juice of one lime and black beans to the pan, then turn down the heat to low. Simmer for approximately 30 minutes or until the sauce thickens. 

  6. In a small bowl, mash the avocado with a pinch of chilli flakes, the juice of half a lemon, add salt and pepper to taste. 

  7. The serve, combine the chilli con carne, roasted sweet potato and a dollop of avocado smash to a shallow bowl, garnish with a squeeze of lime juice and roughly chopped coriander. 

NOTES

*Tomato paste - always read the label when choosing tomato paste many products can contain high amounts of sodium and sugar.  Aim to choose one that does not contain additives and preservatives.

*If you don’t like sweet potato, you can always serve this dish with brown or basmati rice

*Buy organic - when purchasing chicken and black beans aim for organic if possible or viable to you, but this isn’t a necessity

*Spiralled zucchini - adding spiralled zucchini allows it to ‘melt’ into the veggie mix, if you don’t own a spiraliser you can always roughly grate and gently squeeze out any excess moisture before adding to the mix

RecipesChristiana Argyrou