Friday: Chilli con carne/ Sweet and sour chicken

Week one - Chilli con carne

Ingredients

• 300g extra lean minced beef;
• 1 large onion, finely chopped;
• 2 garlic cloves, finely chopped;
• 400g tinned chopped tomatoes;
• 2 tbsp tomato puree;
• 1-2 tsp chilli powder;
• 1/2 tsp ground cumin;
• 1 red pepper, deseeded and chopped;
• 150g mushrooms, sliced;
• 410 g tinned red kidney beans in water, drained;
• 150 ml reduced-salt, vegetable or beef stock;
• 300g dried basmati or long grain rice;
• ground black pepper.

Preparation time - 10 minutes
Cooking time  - 25 minutes
488kcals/2042kJ per portion

What to do

1. Heat a large saucepan and add the minced beef, a handful at a time, and cook it until browned. Add
   the onion and garlic and cook for another 2-3 minutes.
2. Add the chopped tomatoes, tomato puree, spices, red pepper, mushrooms, kidney beans and stock. Bring to the boil, then lower the heat and simmer gently for 15-20 minutes.
3. Meanwhile, cook the rice according to pack instructions.
4. Season the chilli with pepper and serve with boiled rice.

Super tip: Turkey mince makes an  excellent chilli - and it’s lower in fat too. If you are a vegetarian, swap the mince for soya mince.

Week two - Sweet and sour chicken

Ingredients

• 150g long grain brown or white rice;
• 227g tinned pineapple rings in natural juice;
• 1 tbsp cornflour;
• 2 tbsp tomato puree;
• 1 tbsp reduced-salt soy sauce;
• 2 tsp vegetable oil;
• 300g skinless chicken, cut into chunks;
• 1 onion, thinly sliced;
• 1 red or yellow pepper, deseeded and cut into chunks;
• 3 celery sticks, sliced;
• 2 tomatoes, sliced into wedges;
• ground black pepper.

Preparation time - 20 minutes
Cooking time  - 30 minutes
295kcals/1234kJ per portion

What to do

1. Put the brown rice on to cook in plenty of boiling water for 30 minutes, or until tender. If using white rice, cook for just 12 minutes.
2. Meanwhile, drain the juice from the pineapples into a small bowl or jug. Cut the pineapple rings into chunks. Add the cornflour to the juice and stir until smooth, then mix in the tomato puree and soy sauce. Set to one side.
3. Ten minutes before the rice is cooked, heat the oil in a wok or very large frying pan. Add the chicken and stir-fry over a high heat for 3-4 minutes.
4. Add the onion, pepper and celery to the wok or frying pan. Stir-fry for another 3-4 minutes, then add the tomatoes and pineapples.
5. Stir the pineapple juice mixture, then add it to the wok, stirring until hot and thickened. Season with pepper,
   then serve with the drained rice.

Super tip: Why not try making this recipe with turkey or lean pork instead of chicken.