Kangaroo Kale Chilli Con Carne
A lower in fat, high in fibre chilli recipe that tastes amazing, By Nutritionists from Daley Nutrition
Kangaroo Kale Chilli Con Carne Recipe
(cooking time 20mins)
This recipe is a hearty family recipe that is sustainable, tasty and very lean. The ingredients are fresh, cost-effective and add a lot of flavor to the dish without overloading it with salt. All of the ingredients we bought for the chilli con carne recipe were from either Coles or Woolworths supermarkets in Melbourne.
Is mince meat good for you?
In general yes, mincemeat from beef, lamb or kangaroo contains high levels of iron, vitamin-B12 and protein which help with healthy blood cell production, oxygen transportation around the body and muscle growth. The leaner you can get your mince meat, the less saturated fat it will contain and the better it is for you. The short-chain fatty acids we get from meat can increase your risk factors for cardiovascular disease and inflammation in the body. If you are looking for the king of mincemeat then try kangaroo. It is leaner, higher in protein and more cost effective and sustainable, check our blog post out called ‘Beef vs Kangaroo Meat’ for more information.
Is brown rice better for you than white rice?
Absolutely! This is a no brainer. Brown rice contains more of the whole grain, which means it has a higher protein, fibre and B-Vitamin content. Protein and fibre help us to feel fuller for longer and b-vitamins help with energy metabolism in our cells, enabling us to have more energy throughout the day. In white rice a lot of the b-vitamins are lost due to the milling process and high temperatures used to process, add this to the low fibre content and you have a high glycemic index food item that can spike insulin levels and encourage weight gain. If you are looking for the king of rice then go for wild rice, it contains an even greater source of protein, fibre and b-vitamins. In our chili con carne recipe we have used brown rice.
Top Tip for cooking rice:
- Use a rice cooker for the best and easiest results
- Wash the rice in hot water before cooking or immediately after to reduce an excess starch.
Ingredients (serves 4 people)
- 2 tsps of olive oil
- 500g of kangaroo mince meat
- 2 garlic cloves
- 1 tin of red kidneys (no added salt)
- 1 handful of kale
- 1 large red onion
- 1 large capsicum (bell pepper)
- 1 large carrot
- 1.5 cups of brown rice
For the Sauce
- 1 tsps of paprika
- 1/2 tsps of cracked pepper
- 2 tsps of chili powder (add more if you want it hotter)
- 1 tsp of ground cumin
- 1/2 tsp of dried marjoram
- 1 tbsps of tomato sauce (reduced sodium)
- 1 can of chopped tomatoes (no added salt tin)
- 2 tbsps of tomato puree
Add when serving
- A few dollops of low fat plain yogurt
- Handful of fresh coriander
- Pop the rice cooker on, or start cooking the rice in a saucepan.
- Heat the oil in a frying pan or wok and stir fry the garlic, onion and kidney beans until the beans turn slight crispy.
- Add the mince meat and cook until slight brown.
- Whilst this is cooking chop up the carrots and kale and add to the pan.
- Cook until the veg becomes soft.
- Add the tinned tomatoes and herbs and spices, including tomato sauce and puree.
- Cook until the tomatoes become soft and the meat soaks up some of the water.
- When the rice and the pan ingredients are cooked, serve on a plate with a dollop of yogurt and sprinkle of fresh coriander.
Kangaroo Chilli Con Carne Nutrition (per person)
- Coming soon
Kangaroo Chilli Con Carne
Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition
A little about us….Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits. We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.