Over the weekend I made a HUGE portion of healthy turkey mince chilli and made a pie for our dinner tonight with 2 portions.
For the chilli:
Preparation Time: 20 mins
Cooking Time: 1 hr
Calories per serving: 189.4
Onions – 151g
Celery – 38g
Garlic, Raw -3 Cloves/9g
Tomatoes, Chopped, in Rich Tomato Juice – 1 Can/400g
Mixed Herbs – 1 Tsp/5g
Peppers, Red – 155g
Tomato Puree, Double Concentrate – 45g
Kidney Beans, Canned, in Water, Drained – 1 Can/240g
Turkey, Mince, Lean, 7% Fat – 500g
Cumin, Seeds, Whole – 2 Tsps/4g
Spicy Chipotle Chilli Paste – 15g
Sweetcorn, Canned, Naturally Sweet – 1 Sm Can/160g
Olive Oil – 2 Tsps/10ml
Preparation: Peel and finely dice the onion. Peel and finely dice the garlic clove. De-seed and dice the red pepper. Finely dice the celery.
Put the olive oil into a pan and warm over a moderate heat.
Add the onions and celery, and let them cook until soft and pale gold. Add the garlic and continue to cook for 5 minutes.
Add the minced turkey to the pan, and let it brown lightly, stirring occasionally.
Add herbs, the chipotle paste, tinned tomatoes and tomato puree. Bring back to a simmer and leave to cooked, covered, for about 45 minutes, stirring every 15 minutes. Add the drained beans and sweetcorn after the first 30 minutes. Add a little water if it is drying out too much.
Let the mixture simmer for a good 5-7 minutes until thoroughly heated through.
Nutrition Data Per Serving
Calories (kcal) 189.4
Protein (g) 17.6
Carbohydrate (g) 11.6
Fat (g) 7.3
Fruit & Veg 2.3
Fibre (g) 4.7
To make the pie. Place 2 portions of the chilli into a shallow oven proof dish.
Topping: 2 x folded flatbreads cut into triangles (106 calories x 2) and 50g of Mature Cheddar cheese, grated (204 calories). 2 spring onions, sliced (7 cals). Unfold the flatbread and cut into triangles. Scatter randomly on top of the turkey chilli. Sprinkle with the grated cheese. Place the dish in a preheated oven (190 degrees) for 20 minutes. Sprinkle with the sliced spring onions once it’s removed from the oven.
Chilli & tortilla / cheese topping – 400 calories per portion
Lovely served with a generous blob of soured cream!