• John Carlow

Low Carb Chilli or Chilli Con Carlow

This is my recipe for low carb chill. The kidney beans in chilli con carne add carbs to the dish (not a lot admittedly but I don't really like them!) so I took them out. I find using chilli sauce instead of dried or powdered chilli makes for a fresher hotter taste but you can substitute these if you prefer. I use dark soy sauce instead of salt. It has a softer flavour which better compliments the umami of the beef.

Serves 6-8


750g 10% fat beef mince.

1 Large (or 2 small) Onions, chopped, Red or white (I prefer red)

1 Beef Stock Cube

2 Tablespoons of dark soy sauce

2 Tablespoons of Encona hot pepper sauce (If you don't like too much of a kick reduce to 1 tablespoon.)

1-2 Green Peppers sliced into thin pieces about one inch long.

350g Mushrooms, sliced. (I prefer Chestnut mushrooms but you can use normal closed cap mushrooms if you prefer)

2 Boxes or cans of chopped tomatoes.

3-5 Cloves of garlic, finely chopped or pressed.

Grated mature cheddar cheese

Add the onions to a lightly oiled, hot, frying pan or wok and cook until browned.

Add the minced beef (tear it up by hand and add to the pan so you don't end up with big chunks.) stir until browned.

Add the garlic, soy sauce, hot pepper sauce and stock cube and stir through the mixture.

Add the the mushrooms and Green peppers and stir through before allowing to simmer for a few minutes.

Add the Tomatoes and stir thoroughly.

Cook over a medium to high heat, stirring frequently, until reduced to a thick saucy consistency.

Serving sugestion

Serve with 75g boiled brown rice (dry weight) per person with grated cheese to top.

(For low carb diets skip the rice.)

Prep and cooking time is about an hour (depending on how quick you are at chopping!) You can portion it out and freeze it for quick reserve meals when you don't want to cook fresh. Just take it out of the freezer in the morning so it will be ready to microwave when you get in from work.

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