IngredientsFor the Chilli Con Carne
1 Tbsp light olive oil or coconut oil 1 Tbsp butter 1 onion, peeled, halved & sliced 1 green pepper, diced 400g lean mince, beef or ostrich 1 tsp barbeque spice 2 tsp finely chopped garlic 1 tsp finely chopped chillies (optional) 1 tsp paprika paste (or ½ tsp powder) 1 Tbsp tomato paste 400g tin peeled & diced tomatoes & juice 400g tin Heinz baked beans in sauce 1 Tbsp hot curry powder 1 tsp turmeric 1 tsp coriander powder 1 tsp ground cumin ½ tsp cinnamon ½ tsp Cajun spice freshly ground salt & pepper, to taste For the Wraps 4-6 corn or flour wraps or Cauli Wraps (Tortillas) Guacamole 4 large crisp lettuce leaves, shredded 2 large tomatoes, diced 1 large onion, peeled & diced 200g Cheddar or Gruyère cheese, grated |
MethodIn a large frying pan on a high heat, melt the olive oil & butter, fry the onion & green pepper until soft and with a slotted spoon, remove from pan.
In the same pan, stir-fry the mince until brown & free of all lumps. Return the onions & green peppers to the pan and mix in the barbeque spice, garlic, chillies, paprika & tomato paste. Continue frying for 1 min. Add the tin of tomatoes with the juice & stir. Reduce the heat & simmer for 20 mins. Stir in the baked beans & remaining spices. Simmer for 10 mins. While the chilli con carne is simmering, mix the diced tomatoes & onion together. Lightly fry the wraps & keep warm (10 secs in the microwave will re-warm & soften the wraps if needed). Assemble each wrap by spreading guacamole quite thickly over the wrap (leaving about a 4cm border free), adding a handful of shredded lettuce and a portion of tomato & onion. Top liberally with cheese. Fold up the bottom and then the sides of the wrap to close. Dress & serve. |
Use Heinz baked beans as they have 10.7g carbs per serving whereas other products can have up to 26g carbs per serving.
Use Cauli Wraps (Tortillas) - not corn or flour wraps.
Use Cauli Wraps (Tortillas) - not corn or flour wraps.
Variation
Substitute the chilli con carne with Coronation Chicken, best served warmed.
How to Make...
|
GUACAMOLE
2 avocados, peeled & mashed (400g pulp) 1 small onion, peeled & diced 1 tsp finely chopped garlic 1 Tbsp extra virgin olive oil ½ tsp balsamic vinegar 1 tsp lime or lemon juice freshly ground salt & black pepper ¼ tsp finely chopped chillies (optional) Blend all ingredients together well. |
CORONATION CHICKEN
125g mayonnaise 75g chutney 2 tsp curry powder 1½ Tbsp lime (or lemon) zest 5 Tbsp lime (or lemon) juice 500g left-over chicken, cut into strips Mix together the mayonnaise, chutney, curry powder & lime. Fold in the chicken. |
