Prep time – 20mins
Cooking time – 60mins
Serves – 8
| Ingredients | Qty | Protein | Fat | CHO |
| Beef mince, lean - 750g | 750g | 190 | 80 | 0 |
| Brown onion, finely chopped - 2 medium | 200g | 1 | 0 | 16 |
| Red capsicum, chopped - 2 medium | 300g | 3 | 0 | 9 |
| Garlic, crushed - 3 cloves | 3 | 0 | 0 | 0 |
| Corn, fresh cob - 1 medium | 1 | 4 | 1.5 | 20 |
| Tomatoes, chopped - 2 cans | 800g | 10 | 2 | 26 |
| Kidney beans, drained - 1 can | 300g | 23 | 2 | 50 |
| Olive oil, extra virgin - 1 tablespoon | 20g | 0 | 18 | 0 |
| Cumin powder - 3 teaspoons | 3 tsp | 0 | 0 | 0 |
| Oregano, dried - 2 teaspoons | 2 tsp | 0 | 0 | 0 |
| Paprika, ground - 2 teaspoons | 2 tsp | 0 | 0 | 0 |
| Chilli powder - 1 teaspoon | 1 tsp | 0 | 0 | 0 |
| Salt to taste | n/a | 0 | 0 | 0 |
| Total per serve | 1 | 29g | 13g | 15g |
Serves – 8
per Serve – main ingredients: 290 cal / 1210 kJ
- Heat the olive oil in a large saucepan over medium heat.
- Add the onions, capsicums and garlic and cook for a few minutes until vegetables are soft.
- Add all the spices and stir through until fragrant.
- Add mince, stirring with a wooden spoon to break up the mince, for 15 minutes or until browned.
- Add canned tomatoes and 1 cup of cold water. Bring to the boil.
- Reduce heat to medium/low and simmer, partially covered, for 30 minutes or until sauce has reduced slightly.
- Add the drained and rinsed kidney beans and bring back to medium heat and cook for a further 15 minutes or until beans are heated through and sauce has thickened.
