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Healthy Chili Con Carne

Looking for a Healthy Chili Con Carne recipe? This easy recipe packs the flavour and is a true crowd pleaser. Cook a batch on your stove, slow cooker or Instant Pot – it tastes even better the next day, freezes brilliantly and is so versatile.

Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings: 5 -6 servings
Calories: 264 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 large onion , finely diced
  • 4 garlic cloves , minced
  • 1 bell pepper , finely diced (red, orange or yellow)
  • 500 g | 1lb 2oz extra lean beef mince or regular ground beef
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 2 tsp garlic powder
  • 1 tbsp dried oregano
  • 2 tsp sweetener or sugar
  • 800 g | 28oz passata rustica or crushed tomatoes (in their juice)
  • 2 tbsp tomato paste
  • 400 g | 14oz mixed beans , black beans or kidney beans drained and rinsed
  • 2 tbsp Worcestershire sauce 
  • 1 bay leaf
  • 1 chilli , halved
  • 250 ml | 1 cup beef stock (made with two stock cubes)
  • Salt and pepper to season
  • Pinch dried chilli flakes to season
To serve
  • Sour cream or fat free yoghurt
  • grated cheese
  • Coriander (cilantro)
  • Lime wedges

Instructions

Stovetop Chilli
    Cup of Yum
  1. Spritz a large casserole or frying pan with low calorie cooking spray. Add the onions and garlic and cook over low heat for 2 minutes.
  2. Add the diced bell pepper and cook for another 2 minutes, stirring.
  3. Increase the heat and add the beef mince, breaking it up well with the back of a wooden spoon. Cook for a few minutes until lightly browned all over.
  4. Add the spices, herbs and seasonings, salt and sweetener and continue to cook until beef is nicely browned.
  5. Stir in the tomato paste and Worcestershire sauce.
  6. Add the passata rustica or chopped/crushed tomatoes, beans, bay leaf, chilli and stock. Bring to a simmer over medium-low heat.
  7. Cook for 35-40 minutes, stirring occasionally, until the sauce is thickened. If the pot is getting too dry add a little hot water.
  8. Check the seasoning and add salt and pepper to taste. Discard the chilli and bay leaf.
  9. Serve over rice with some Greek Yoghurt, grated cheese or other toppings of your choice.
Instant Pot Chilli
  1. Heat the pressure cooker by selecting ‘Sauté’ and More. Wait until it displays ‘Hot’ then cook the onions, garlic, pepper, beef and all spices etc. for 10 minutes until the beef is nicely browned. Make sure to break up the mince really well. If the pot gets too dry or hot add a splash of the beef stock.
  2. Add the tomato paste, Worcestershire sauce and beef stock and stir well, scraping the bottom of the pot to get to in any browned bits.
  3. Top with the rustic passata/tomatoes but do not stir. Close pot and set vent to sealing.
  4. Cook for 10 minutes on High Pressure and allow for Natural Release.
  5. Check the seasoning and add salt and pepper to taste. Discard the chilli and bay leaf.
  6. If the chilli is too runny then cook for another 5-10 minutes on Sauté /medium with the lid off.
Slow Cooker Chilli
  1. You only need 80ml (⅓ cup) of beef stock in a slow cooker. Follow steps 1-6 then transfer everything to your crockpot. Cook on low for 6-8 hours or on high for 4-5 hours.

Notes

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  • Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.
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  • Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.
  • Serve over rice with a little reduced-fat soured cream or fat-free Greek yoghurt and a sprinkling of grated Cheddar cheese.
  • Over fries or potatoes as a sharing plate. Cook the potatoes in an airfryer or roast in the oven for a great slimming friendly snack or meal.
  • Make it into a Cottage pie: transfer chilli into a pie dish and top with mashed potato (or mashed swede for a speed option) and sprinkle with a little finely grated cheddar. Bake for 20-25 minutes at 180°C (350°F) until the potato crust is golden and serve with a salad or steamed vegetables.
  • Serve over jacket potatoes - especially yummy with sweet potatoes!
  • Serve in burger buns, Sloppy Joe style - a fave with kids.
  • This recipe makes relatively mild chili. If you wish to make it spicier increase the cayenne pepper to two teaspoons and consider adding a little chipotle chilli paste. You can always dial up the heat by topping with sliced chili when serving.
  • Chilli tastes even better the next day and it will keep for up to 4 days in the fridge in a sealed container. Make sure it is piping hot all the way through when reheating.
  • To freeze: Cool completely and divide into freezer bags or containers. Label and use within two months. Defrost in the fridge overnight or in the microwave. Reheat until hot all the way through before serving.

Nutrition Information

Calories 264kcal (13%) Carbohydrates 30g (10%) Protein 25g (50%) Fat 6g (9%) Saturated Fat 2g (10%) Cholesterol 52mg (17%) Sodium 1286mg (54%) Potassium 1299mg (37%) Fiber 7g (28%) Sugar 13g (26%) Vitamin A 1365IU (27%) Vitamin C 53.6mg (60%) Calcium 109mg (11%) Iron 6.4mg (36%)

Nutrition Facts

Serving: 5-6 servings

Amount Per Serving

Calories 264

% Daily Value*

Calories 264kcal 13%
Carbohydrates 30g 10%
Protein 25g 50%
Fat 6g 9%
Saturated Fat 2g 10%
Cholesterol 52mg 17%
Sodium 1286mg 54%
Potassium 1299mg 28%
Fiber 7g 28%
Sugar 13g 26%
Vitamin A 1365IU 27%
Vitamin C 53.6mg 60%
Calcium 109mg 11%
Iron 6.4mg 36%

* Percent Daily Values are based on a 2,000 calorie diet.