HEAlthy eating
Chilli con carne with coriander salsa
recipe by
suzannah smart // smart dietetics
This recipe has been developed by Suzannah Smart of Smart Dietetics, in conjunction with The Co-op’s ‘A Healthy Choice’ campaign.
Everything you need for this recipe can be found in-store locally at Barossa Fresh Foodland or ordered for pickup or delivery to your door via our online store.
Ingredients
- 1 tablespoon olive oil
- 1 red onion, roughly chopped
- 1 large red capsicum, deseeded and diced into 1cm pieces
- 2 cloves garlic, crushed
- 500g lean beef mince
- 1/2 teaspoon chilli powder (optional)
- 2 teaspoons smoky paprika
- 400g tin diced tomatoes
- 2 tablespoons no added salt tomato paste
- 400g tin kidney beans (no added salt), drained and rinsed
- 1 cup brown rice or basmati rice
Coriander salsa
- 1 bunch coriander, washed & roughly chopped
- 1 avocado, diced
- 250g punnet cherry tomatoes, halved
- 1 fresh lime, juiced
Method
- Heat olive oil in a large saucepan over a medium heat. Add onion and capsicum and fry for about 5 minutes, stirring regularly, until slightly softened. Add garlic and cook, stirring for another minute. Remove capsicum mixture from saucepan to a bowl. Increase heat to high and fry beef mince in the same pan until lightly browned, stirring well to break up the mince.
- Add capsicum mixture back in to the saucepan along with chilli powder, paprika, tinned tomatoes, tomato paste and kidney beans. Cook uncovered, stirring occasionally, for about 30 minutes.
- Meanwhile, cook the rice according to packet instructions.
- In a medium-sized bowl, combine coriander, avocado, cherry tomatoes and lime juice.
- To serve, arrange the rice and beef mixture in bowls and top with coriander mixture.
Serves: 6
The benefits of eating healthy
Some of the many benefits you can expect to experience by eating well and moving more include:
- improved energy, sleep and mental health
- reduced risk of developing chronic diseases such as diabetes, cardiovascular disease, dementia
- improved management of blood sugar levels, cholesterol and blood pressure (with less reliance on medications)
- lower your risk of developing a variety of different cancers
- better gut health and microbiome
- healthier hair, skin, nails and teeth
- a stronger immune system
