CHILLI CON CARNE (Health Kick)

This recipe is taken from the Slimming World Website but I have tweaked the spices to suit our palate and the method to suit me. This is SYN free.

INGREDIENTS
Frylite or other low cal cooking spray
1 onion, finely chopped
3 garlic cloves, finely chopped or crushed
2 fresh green chillies (can be deseeded if preferred)
500g very lean mince beef (5% fat or less)
1 tbsp tomato paste
2 tsp cumin powder
1½ tsp coriander powder
1 tsp hot paprika
1 tsp mixed spice
400g can tomatoes
300-500ml beef stock*
salt and freshly ground back pepper
Fresh chopped coriander or flat leaved parsley to garnish

METHOD
Spray a large non stick saute pan with frylight and fry the onions gently over a low heat until softened, add a little salt to the onions to speed up the softening process.

Add the garlic and chillies and cook for a further two minutes.

Add the minced beef, mix into the onions and gently fry five minutes stirring to ensure nothing sticks

Add the tomato paste, cumin, coriander, paprika and mixed spice, ensure they are well mixed into the beef and cook out for 3 minutes, continue to stir.

Add the canned tomatoes, mix well and reduce until thickened at a hearty bubble over a medium heat before adding the stock*. Stir well and bring to the boil. Reduce the liquid by roughly half before adding the kidney beans and cook for another five minutes.

Serve hot sprinkled with chopped coriander leaves or parsley

* Note; if you have time this benefits from using the higher quantity of stock and reducing over a low heat for about 60 mins,