Gluten Free Sugar Free Chili Con Carne Recipe
Gluten free chilli con carne recipe, sugar free and keto! Delicious, healthy, filling and spicy. Cook this easy chili con carne in a slow cooker or on the hob.
Is chilli con carne healthy?
It's always a treat but this chilli con carne is naturally gluten free, keto, low carb and sugar free!
It's based on a recipe that a pub in North Yorkshire makes, they were kind enough to tell me the ingredients because it was delicious and also so I could make sure that I could eat it as many chilli con carne recipes include sugar in the seasonings :)
First we season and brown off the beef mince, you can also make lamb chilli con carne, lamb mince works beautifully too. Drain off any liquid when it's browned off all over but not completely cooked.
You can make sure the chilli is even healthier by using a low fat mince meat. Our calories were calculated with a 20% fat beef mince so if you opted for 12% or 5% the kcal would be quite a bit less.
Put the meat to the side and wipe the pan, then gently fry the onions, garlic and chilli pepper on a low heat until translucent.
If you like a mild chilli con carne use 1 chilli pepper.
For medium use 2 chilli peppers, and for hot use 3 chilli peppers.
The sautéed onion, garlic and chilli is essential for a full-flavoured chilli con carne.
Our chillies were bird eye so pretty spicy but that's how we like it!
Frying the spices for a couple of minutes even further accentuates the flavours. Using smoked paprika is delicious adding a smoky comforting depth of flavour, but you can of course substitute with regular paprika.
The basic chilli con carne spice mix of paprika, cayenne, cumin and chilli powder flavours is instantly recognisable.
Add the part-cooked ground meat, tomatoes and tomato puree ready for the long simmer on a low heat.
Chunky tinned plum tomatoes are perfect to make the rich chilli con carne sauce, you can also use fresh tomatoes. Break the plum tomatoes up as they cook, no need to chop them.
At this point if you're using a slow cooker, add everything to the slow cooker and cook for 4 hours on high or 8 hours on low. Add the kidney beans about 30 minutes before the cook time is up.
The classic addition of kidney beans makes this a high protein chilli con carne recipe. There are 42 grams of protein per serving. You can also add black beans for extra protein.
If you need this recipe to be truly keto rather than just low-carb, substitute the kidney beans with green beans and sauté them along with the onions, garlic and chilli pepper.
Add the kidney beans close to the end of the cook time so that they don't break apart during the long simmer.
The calories in chilli con carne are mainly from the meat and oil, but as it's a low carb recipe the calories are only 491 per serving.
How many carbs are in chili? There are 18.4 grams per serving in this recipe. You can make this even lower by substituting green beans instead of the kidney beans.
How to serve chilli con carne?
One of the classic accompaniments for chilli con carne is rice. Brown or white rice works well and is great to soak up the tomato sauce. Just a simple boiled rice accompaniment is perfect especially if you opted for the hot version!
If you're wanting an even more low cal / low carb meal, this recipe is delicious served with cauliflower rice which adds almost no extra calories.
Chili con carne nachos are another tasty option. Spoon the hot chilli con carne onto tortilla chips and sprinkle with cheese, then melt under a grill.
This time we ate it with boiled then sautéed potatoes, another great accompaniment for a rich spicy chilli.
Also a chili con carne bowl is a great idea. Serve with rice, houmous, sweetcorn (corn on the cob), coleslaw and tortilla chips.
Another one of the more popular healthy side dishes for chilli con carne is a salad. Mix together lettuce, cucumber, cherry tomatoes and grated carrot for a healthy side dish.
Can you freeze chilli con carne?
Yes, this recipe freezes really well! It will also happily keep in the fridge for 3 days in an air tight container. The flavours continue to develop well the next day if you have leftovers.
Gluten Free Sugar Free Chili Con Carne Recipe
Recipe Category: Main Meal
Recipe Cuisine: Mexican
Prep Time: 5 mins
Cook Time: 70 mins
Servings: 4
Calories: 491
Rating: 5 from 1 votes
INGREDIENTS
- 500g Minced steak
- 1 tbsp Olive oil
- 1 Onion
- 800g (2 tins) Plum Tomatoes
- 2 tbsp Tomato Puree
- 2 Fresh Chillies or 2 tsp dried chillies
- 3 cloves Garlic
- 1 tsp Chilli powder
- 1 tsp Cayenne pepper
- 1 tbsp Smoked Paprika
- 1 tsp ground Cumin or seeds
- 1 Bay leaf
- 240g (1 tin) Kidney beans
- Salt
- Pepper
RECIPE METHOD
- Brown off mince in a hot non-stick pan, drain off any liquid
- Sauté finely chopped onions, fresh chillies (if using) and garlic until translucent, then add the mince, dried chillies, chilli powder, cayenne, paprika, cumin, sauté for 2 minutes then add the tomatoes, tomato purée and bay leaf
- Pour in a little water if the sauce is too thick, bring to a boil then reduce the heat right down and gently simmer for 40 minutes covered, then 20 minutes uncovered on a low heat until the onions are soft
- Near the end of the cooking time, add the drained kidney beans, cook a few minutes longer then remove the bay leaf before serving
Really Sugar Free Recipe Video:
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