When BritMums, in partnership with the Meat Advisory Panel, set me the challenge of finding a healthy, red meat recipe, I couldn’t wait to start cooking!
With my ‘Masterchef Hat’ firmly on, I looked through many recipe books, trying to come up with the most adventurous, social media worthy, dish.
Then, I realised, not only did I not have the time to spend hours in the kitchen, but who wants to see a really complex, time consuming, recipe for red meat, with lots of exotic ingredients anyway?!
So, I turned to our usual meals. Meals which have to fit around my working week, the girl’s after school clubs and homework.
When I plan our meals, I try to vary what we have. Generally, I ensure we have at least one poultry, one pasta, one red meat and one vegetable only meal per week, then pop a few other meals in, like a quick Pizza or, the recently controversial, Fish Fingers and Chips! 🙂
Red meat in particular, provides a range of important nutrients. I was surprised to hear, that these nutrients, including iron, zinc, and B vitamins, selenium and potassium, are often low in toddlers and children, but including just a small amount of red meat a week, can bridge the gap.
One of the most tasty, child friendly meals we regularly have, is a good old Chilli Con Carne.
This recipe doesn’t include garlic or kidney beans and the girls just love it! It can be cooked and eaten straight away, frozen for another week, or popped in the fridge for the following day or in a slow cooker half way through, to eat the same day.
Whichever you choose, it tastes, in the words of Miss L, “Absolutely scrumptious.” 🙂
175g (6oz) Onions, peeled and chopped
1 tablespoon Olive Oil
450 a 500g (1lb) of Lean Minced Beef
1/2 teaspoon of Mild Chilli Powder
A pinch of dried Oregano
115g (4oz) of Tomato Purée
1 x 400g can of Baked beans
175g (6oz) Rice. Boiled, patna or basmati is just fine. Even microwave rice, if you’re in a hurry. 🙂
Optional: Tortilla chips, grated cheese and salad to serve
Heat the oil in a saucepan. Fry the onions and mince together, until the meat has browned. Add the chilli powder and oregano, then pour over enough water to just cover the meat. Pop a lid on and simmer on low for approximately 25 minutes.
(Keep checking back, as you don’t want it to completely dry out.)
Once most of the water has reduced, add the tomato purée and baked beans. This is the point at which I would transfer it to a Slow Cooker, if I was going to be out at after school clubs.
However, if you’re continuing to cook in the pan, give it a stir and pop the lid on for another 25-30 minutes.
Next, boil the rice until tender or get your microwave rice ready, if you’re using that instead, prepare your salad and grate the cheese.
If I’m preparing the meal for later, I also prep the salad and grate the cheese and pop them in the fridge to speed things up.
Finally, set the table and serve.
We always serve everything in the middle of the table, so the girls can help themselves. We actually find more gets eaten this way. The girls decorate their plates in a variety of ways, but always clear them with this dish. 🙂
This chili tastes equally delicious on top of a jacket potato, with a side salad.
I’ll be honest, I’ve never really thought about the health benefits of red meat before taking on this challenge, particularly with beef. I’ve always concentrated on providing the girls with a varied diet, but never thought about specific health benefits.
I was interested to discover that the fat content of red meat is now lower than ever before and that beef is an excellent, natural, source of iron and zinc, even allowing the body to absorb more iron from other foods, when eaten together.
I hope you’ll try this delicious, simple, Chilli. I’d love to know what your children made of it too.
* This post is an entry for the BritMums #HealthyRedMeat, sponsored by the Meat Advisory Panel.
A £10 food voucher was kindly gifted, towards the cost of ingredients, but the recipe itself is an old favourite and all opinions are our own.