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Slow-cooked beef chilli

Dietitian Rachel Scoular

3 minute read
Slow-cooked beef chilli

If you’re craving comfort food, then look no further than our slow-cooked beef chilli. Bursting with fresh vegetables, this set-and-forget dish of lean beef and beans simmers away for 90 minutes and is ready to serve when the beef is tender.

Beef is an excellent source of iron and one serve of this dish will provide you with close to half the recommended daily intake of iron for the average Australian adult. Iron plays a critical role in transporting oxygen around our body, supports our immune response and is closely linked to cognitive function.

Serves: 6
Prep time: 15 mins
Cook time: 2 hours

Related: Mexican-style quinoa & black bean bowls

Credit: nib health insurance

Ingredients

  • 800g beef chuck or blade steak, cut into 3cm pieces
  • 2 tbsp plain flour
  • 1 tbsp extra virgin olive oil
  • 1 brown onion, diced
  • 3 garlic cloves, finely diced
  • 1 carrot, finely diced
  • 1 red capsicum, finely diced
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • ½ tsp ground chilli (omit if you would prefer a milder version)
  • 4 cups low-sodium vegetable stock
  • 2 400g cans diced tomatoes
  • 1 400g can red kidney beans, rinsed & drained
  • 12 mini corn tortillas, 1 large avocado, roughly chopped, fresh coriander and lime wedges, to serve

Method

  1. Toss beef in seasoned flour. Heat olive oil in a large heavy-based saucepan over medium heat. Add beef to pan and lightly brown, cook for two minutes, remove from pan and set aside.
  2. Add onion and garlic to pan, cook for five minutes or until soft. Add carrot and capsicum and cook for a further three minutes. Stir in cumin, paprika and chilli. Return beef to pan.
  3. Add stock and tomatoes to pan and reduce heat to low. Simmer for 90 minutes or until beef is tender.
  4. Add kidney beans to pan and cook for a further five minutes.
  5. Serve chilli with corn tortillas, avocado, lime wedges and fresh coriander.

Allergy information: Dairy-free, nut-free.

Leftover guidelines: Leftover chilli can be stored in an airtight container in the fridge for up to three days. This dish can also be frozen for a maximum of 3 months. To thaw, place in the fridge overnight.

For more leftover storage tips and advice, check out our article, How long can I store leftovers in the fridge?

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional Info Serve
Energy 2695kJ kilojoules or 644 calories
Fat Total 22.6g
Protein 56.0g
Saturated Fat 7.1g
Carbohydrates Total 48.3g
Sodium 680mg

About the author

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com

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