Chilli con carne with rice
An easy and tasty chilli con carne that is low in salt and high in protein, making it perfect for those on dialysis.
Chef
Ingredients
1 tablespoon olive oil
125g onions, finely chopped
2 garlic cloves, crushed
100g carrots, finely chopped
1 yellow or green pepper, chopped
50g celery, finely chopped
375g extra lean beef mince (5% fat)
1 teaspoon ground cumin
½-1 teaspoon chilli powder (to taste)
1 teaspoon oregano
1 tablespoon tomato purée
400g tin of chopped tomatoes
1 low-salt beef stock cube
Black pepper (to taste)
200g green lentils or kidney beans, tinned in water (drained and rinsed)
240g basmati rice
Method
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Step 1
Heat half the oil over a medium heat in a large frying pan. Add the chopped onions, crushed garlic cloves, chopped carrots and celery and cook for 5-7 minutes until they are soft, stirring as they cook. Tip the cooked vegetables out of the pan and into a bowl to set aside.
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Step 2
Heat half the oil over a medium heat in a large frying pan. Add the chopped onions, crushed garlic cloves, chopped carrots and celery and cook for 5-7 minutes until they are soft, stirring as they cook. Tip the cooked vegetables out of the pan and into a bowl to set aside.
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Step 3
Fry the mixture for another couple of minutes on a medium heat so the mince is nicely coloured and the spices are releasing their flavour into the meat. Turn the heat down to low and add the tomato purée and stir through.
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Step 4
Then tip the cooked chopped vegetables back into the pan and stir. Add the tinned tomatoes and the dried oregano. Make the beef stock with your low-salt stock cube and 500ml boiling water. Pour the stock into the pan, bring to the boil again and simmer for another 10 minutes, seasoning with black pepper, allowing the sauce to thicken.
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Step 5
Bring a saucepan of water to the boil. Rinse the rice well and add to the boiling water. Cover and reduce the heat to a simmer for 20 minutes or until cooked. Once the chilli mixture has thickened, add the drained lentils or red kidney beans and cook for a further 5 to 10 minutes.
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Step 6
Strain the rice and then serve with the chilli.
Food facts
The rice is the main source of carbohydrate and the value has been provided for those who have been trained in insulin adjustment.
Despite the use of chopped tomatoes, this recipe is low in potassium, when following the quantities in the ingredients and portion sizes. However, if you wish to reduce the potassium further, then you can omit the tomato puree and use tinned plum tomatoes and drain off the juice before adding.
This recipe is low in phosphate, however it does still contain some phosphate, provided by the beef mince and lentils, therefore if you have been prescribed a phosphate binder then you should take as directed.
Please note: If extras, such as cheese, guacamole, salsa, sour cream or tortilla chips are added then this will increase the phosphate or potassium of this dish and it will no longer be considered low.
This recipe is high in protein, therefore suitable for those receiving dialysis. If you have been advised to reduce your protein, then you can adapt this recipe by reducing the beef to 200g and replacing the 200g tin of lentils or kidney beans with a 400g tin. This is because plant proteins, such as beans pulse and lentils are much lower in protein then meat. You can even add a small 200g tin of sweetcorn and the recipe will remain low in both potassium and phosphate.
Use gluten-free stock cubes.
Use vegetable stock cubes and a vegetarian alternative to beef mince, such as soya mince.
Use vegetable stock cubes and vegan alternative to mince, such as soya mince.
If freezing, do not freeze the rice. Once cooked, allow the chilli to cool, then freeze in portions. When ready to use, defrost thoroughly in the fridge and reheat until piping hot.