"All you need to know for a healthier child...."
We love this protein rich autumnal warming recipe, a twist on classic chilli, which contains plenty of nutritious vegetables (well disguised!) as well as lots of flavour. It is always a hit, served with a jacket potato, rice or pasta.
The red peppers, carrots and sweet potatoes contains a hit of immune boosting vitamin C and the cumin provides delicious warmth. Chilli and garlic are ideal foods to support your little ones during the season of colds and sniffles, helping to support the respiratory system.
Sweet Potato Chilli Con Carne
Serves 4 adults or 8 kids portions
Ingredients
450-500g lamb or beef mince
1 large carrot (or 2 small), chopped
2 garlic cloves, crushed
1 chilli, chopped
1 star anaise
2 tbsp Worcestershire sauce
1 onion, chopped
1 small sweet potato, diced smally
1 red pepper, chopped
2 tbsp tomato puree
2 tsp ground cumin
1 400g carton or tin of chopped tomatoes
1 tsp unrefined caster sugar or honey (you may need more according to your taste)
200-300my approx water
Butter or ghee for frying
Method
Start off by heating your pan and adding a little butter or ghee and add in your chopped onions and soften. When translucent add the garlic, cumin and chilli and cook for a minute or so.
Next, add the red pepper, sweet potato and carrot. At this stage you are just getting them to start to soften slightly so cook for about 3-4 minutes and you will see they become less solid and hard looking and soften around the edges. Then add in the tomato puree and mix all together. Take everything out and place in a bowl.
In the same pan add in the mince and brown, stirring continually to break up the meat.
This freezes brilliantly so is wonderful to have to hand on those more rushed days
A good tip for slicing peppers:
Chop off the top and the bottom of the pepper and slice down one side. You can now open it up. With your knife remove any of the white fluffy middle and discard. Now you are left with a perfect sheet of pepper to slice into perfect strips.
When browned all over and the meat is cooked and lost its pinky uncooked look add the vegetables back, add the wostershire sauce, pour over the chopped tomatoes, the star anaise and enough water (to almost cover). Also add in the teaspoon of sugar or honey as this helps to counteract against the acidity in the tomatoes and softens the flavour.
Leave on a medium heat to simmer and bubble away for 15-20 minutes, stirring every so often.
You want the sauce to evaporate and to coat the meat nicely. Season and serve.
We often freeze these into individual portions so I always have them to hand for more rushed days. Or even try topping your Con Carne with mash and making a spicy Shepherds Pie.
Looking for more ideas?
This Sweet Potato Frittata is great as is this Chicken with Lemon and Garlic too.
