Chilli for runners

White chilli 

Lighter in taste and colour              

  • 2 tbsp canola oil           
  • 450g turkey mince           
  • 1 onion, diced          
  • 2 cloves garlic, minced          
  • 2 green peppers, diced          
  • 1 x 400g can chopped tomatoes          
  • 2 tsp chilli powder        
  • 1 tsp cumin            
  • Salt and pepper to taste         
  • 1 x 400g tin white beans, such as cannellini, drained

Heat the oil in a large pan. Add the mince and cook
until just brown. Add onion, garlic and peppers and cook for two minutes. Add tomatoes (with their juices) and scrape to release any browned bits stuck to the bottom of the pot. Stir in chilli powder, cumin and salt and pepper to taste. Gently stir in beans. Bring to a boil, reduce heat to low and simmer for 30 minutes, stirring occasionally. Serves 4.

Per serving: 278 kcals, 24g carbs, 6g fibre, 31g protein, 8g fat

Spicy veggie chilli

You can add whatever vegetables you have to hand            

  • 2 tbsp olive oil           
  • 1 red onion, diced
  • 1 carrot, diced            
  • 1 red pepper, diced           
  • 1  jalapeño, seeded and diced           
  • 2 x 400g tins chopped tomatoes           
  • 1 tbsp chilli powder        
  • 1 tbsp tomato purée             
  • 1 tsp paprika             
  • Salt and pepper to taste           
  • 1 x 400g tin kidney beans, drained

Heat the oil in a large pan. Add onion, carrot, red pepper and jalapeño and cook for four minutes, or until they soften. Add tomatoes (with their juice). Stir in chilli powder, tomato purée, paprika and salt and pepper to taste. Stir in beans. Bring to a boil, reduce heat to low and simmer for 30 minutes, stirring occasionally. Serves 4.

Per serving: 256 kcals, 40g carbs, 11g fibre, 10g protein, 7g fat   

Beef and beer chilli

This classic combo is both meaty and satisfying

  • 2 tbsp canola oil               
  • 450g extra-lean minced beef         
  • 1 onion, diced          
  • 2 cloves garlic, minced        
  • ½ red pepper, diced            
  • 120ml dark beer        
  • 1 x 400g tin chopped tomatoes       
  • 2 tbsp chilli powder             
  • ½ tsp cumin    
  • Salt and pepper to taste             
  • 1 x 400g tin pinto beans, drained

Heat the oil in a large pan. Brown the mince, then add onion, garlic and red pepper and cook for a few minutes, or
until they soften. Add beer and scrape to release any browned bits stuck to the bottom of the pan. Add tomatoes (with their juices). Stir in chilli powder, cumin and salt and pepper to taste. Gently stir in beans, bring to a boil, reduce heat to low and simmer for 30 minutes, stirring occasionally. Serves 4.

Per serving: 267 cals, 27g carbs, 5g fibre, 27g protein, 5g fat