LighterLife Lite: Chilli Con Quorny

March 14, 2013 - Lite Plan
Lighter Life - The Big FreezeDish of the day: Chilli Con QuornyServes 6 portions

Nutrition facts per serving: 177 calories

19 grams protein
3 grams carbohydrates
3 grams fat

1 red onion, finely chopped
2 red chillies, finely chopped
2 cloves of garlic, crushed
1 green pepper, quartered and sliced
1 yellow pepper, quartered and sliced
600g Quorn mince
200g tinned kidney beans
1 tsp smoked paprika
1/2 tsp ground cumin
400ml passata
200g cherry tomatoes
freshly ground black pepper for seasoning
a small bunch fresh coriander, chopped

Dry-fry the onions, chilli, garlic and peppers for a few minutes in a large saucepan over a medium heat-keep stirring, until they start to brown. Add the Quorn mince, kidney beans, paprika, cumin and passata, and bring to a simmer. Cook for 30 minutes, adding a little water if it starts to look dry, then add the cherry tomatoes and cook for another 15 minutes. Season to taste, then stir in the fresh coriander. Serve immediately or leave to cool before freezing.

TO FREEZE For individual portions, divide the chilli between 6 plastic containers with lids. Label and date the boxes before freezing. Use within three months.

TO COOK FROM FROZEN Removed the lid from the coriander and cove with cling film. Make a couple of holes in the top for the steam to escape and cook on defrost in the microwave for 3 minutes. Stir well then cook on high power for 3 minutes or until piping hot throughout.

TO SERVE Make a single portion of cooling yoghurt dip: mix two tablespoons of quark or fat-free Greek yoghurt with one chopped spring onion and one tablespoon of chopped fresh coriander. Add a squeeze of lemon juice and season with salt and pepper. For a bigger meal, serve with strips of toasted wholemeal pitta bread.