Chili Con Carne with Roasted Butternut Squash

  

July 31, 2017

A family favourite all year round, this Mexican dish is given a healthier twist than traditional chilli and rice because it uses extra lean minced beef and the squash counts towards your 5-a-day fruit and vegetables.

This delicious recipe was created by Azmina Govindji for Love Canned Food.

  • Prep: 25 mins
  • Cook: 35 mins
  • Serves: 4 Servings

Method

1Preheat the oven to 200C/400F/Gas 6. Lay the chopped butternut squash onto a baking tray lined with foil and sprinkle on the onion seeds and seasoning. Then drizzle with olive oil, and bake for 30-40 min until tender. (If you want to reduce the cooking time, you can par-boil for 5 minutes).

2Now make the chilli. Heat the oil and gently fry the onions, green pepper and garlic for a few minutes to soften.

3Add the minced beef and brown, pressing the chunks of meat with a spoon to break them up.

4Stir in all the other ingredients, cover and simmer for about 30 minutes, stirring occasionally.

5Serve the chilli garnished with coriander and roasted butternut squash.

Nutritional information

Energy (kcal) 437
Fat (g) 12
Sat fat (g) 3
Carbs (g) 36.5
Sugar (g) 19
Fibre (g) 13.5
Protein (g) 38
Salt (g) 1.8

Ingredients

For the squash:

1 butternut squash

Drizzle olive oil

1 heaped tsp black onion seeds

¼ tsp salt

Cracked black pepper

For the chilli:

1 x 400g canned chopped tomatoes

1x 400g canned red kidney beans

1 tbsp rapeseed oil

I large onion, chopped

1 green pepper, chopped

1-2 tsp crushed garlic

500g extra lean minced beef (5% fat)

2-4tsp dried chilli flakes, as desired

2 tsp ground cumin

Cracked black pepper

1 crumbled beef stock cube or pot of concentrated stock

To serve:

Coriander leaves, chopped

150ml plain low-fat yoghurt

00:00

0 Reviews