Turkey Chilli with a tortilla and cheese pie topping – 400 calories

IMG_4560Over 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

Serves: 7

Calories per serving:  189.4

Ingredients

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

Method

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!

 

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