Slow-cooked beef and beans in a rich tomato sauce spiced with chillies and cumin makes an inviting meal on a wintry day, and warm, crumbly cornbread studded with corn kernels and mild green chilli is the perfect accompaniment. Serve with a crisp salad for a hearty, well-balanced meal.
*Replace the beef with cubed boneless lean lamb (leg or neck fillet). Replace the chilli flakes with 1 deseeded and finely chopped medium-hot fresh green chilli, ½ tsp ground coriander and 1 cinnamon stick. Instead of kidney beans, use 2 cans chickpeas (about 400 g each), drained and rinsed, adding them to the casserole after the chilli has been cooking for 15 minutes. Also add 2 eggplants, cut into 1 cm cubes. Stir occasionally and add more stock if the mixture looks dry. At the end of the cooking time, stir in ¼ cup (15 g) chopped fresh coriander leaves.
*Instead of serving with cornbread, mix 150 g coarse fresh breadcrumbs with 1 deseeded and finely chopped small, mild, fresh green chilli and scatter over the top of the chilli con carne. Bake in a preheated 220ºC oven for about 15 minutes or until the topping is crisp and golden.
*Red kidney beans are low in fat and rich in carbohydrate. They provide good amounts of niacin and vitamins B1 and B6 and useful amounts of iron. They are also a good source of soluble fibre, which can help to reduce high cholesterol levels in the blood.
*Corn is a good source of complex carbohydrates and has roughly the same Glycaemic Index as an orange.
GI estimate low.