Superfood - March-April 2017

SUPERFOOD 39

HINT OF DARK CHOCOLATE

Beef & L entil

Chocolate Chilli

By substituting part of the beef for lentils, you

are increasing the chilli’s fi bre, vitamin and

mineral content whilst keeping the traditional

meaty fl avour and texture.

INGREDIENTS

• rapeseed oil spray


• 250g (9oz) beef mince


• 1 large onion, diced


• 250g (9oz) pouch of ready-to-eat lentils


• 400g (14oz) canned chopped tomatoes


• 200g (7oz) canned sweetcorn


• 1 large red pepper, diced


• 4 cloves of garlic, minced


• 1 tsp smoked paprika


• 1 tsp tomato purée


• 2 tbsp balsamic vinegar


• 50g (1¾oz) of 90% cocoa dark chocolate


• rice, avocado, spring onions, chilli slices,
  fat-free Greek yoghurt or low-fat cream
  cheese, to serve

SERVES: 6

PREP TIME: 20 MINUTES

COOKING TIME: 30 MINUTES

1. Spray a large hot pan with the rapeseed oil.
   Brown the beef mince and break up the meat
   into smaller pieces as it cooks.


2. Add the onion and fry along with the beef
   until it becomes soft ened.


3. Add in all the other ingredients and let
   simmer for 15–20 minutes, stirring occasionally.


4. Serve with rice or for a low carb version,
   serve with slices of avocado, spring onions, chilli
   slices and a dollop of fat-free Greek yoghurt or
   low-fat cream cheese.

PER SERVING (WITHOUT ITEMS TO SERVE) 217kcals,

13.7g protein, 9.1g fat (3.7g saturates), 21.3g carbs,

5.7g fi bre, 6.5g sugar, <0.1g sodium

SF9_P36-41 Jane Sarchet SHSD.indd 39 27/01/2017 17:12