Posted in food, nutrition

Batch meal prep 2: Chilli.

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Chill is one of my favourite meals to batch cook! You can choose how spicy you want it and have a choice of any veg too, most vegetables go very well in chilli. Make sure you choose one of the leanest beef minces you can find in the shops. I went for Asda’s “typically less than 12% fat mince”. They also have a “typically less than 5% fat mince” within their range but it is completely down to personal preference. You may feel that lower fat options compromise on taste, I would however recommend choosing what I did and go for around 12% fat. Remember Fat isn’t bad, if you eat too much of it it is but the same goes for carbohydrates and protein. Try not to exceed 70g of red meat per week which beef is included within.

It’s all about my favourite word at the moment – BALANCE. It’s about finding the balance of macronutrients that works for your body. Generally no more than 11% of your daily calories should come from saturated fat, which beef mince is high in. Adding lots of veggies to the sauce such as carrot, onion and pepper, and choosing to make the sauce form scratch and not a jar – all make the meal healthier. Kidney beans increase the protein content and also add fibre!

Ingredients:

500g 12% beef mince

15ml sunflower oil

1 carrot

1 red pepper

1 onion

400g kidney beans

400g chopped tomatoes

2 tspns chilli powder (the quantity completely depends how spicy you want you’re chilli!)

2 tspns mixed herbs

Method:

Brown the mince, add the veggies until semi-cooked, add the chopped tomatoes until boiling. Add herbs and spices. Add the kidney beans and let it simmer for 10 minutes stirring in between. Portion up into 5 portions, let it cool and freeze!

Average Macros:

313 kcal

15g Fat (5g saturated fat)

15g CHO

30g Protein

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