Chili with a Twist

Hands up who's been told to cut down red meat? If you are overweight, have high cholesterol or high blood pressure, chances are that you will have been advised to minimise your intake of red meat.

This is because red meat contains bad, saturated fats which when eaten frequently, encourage LDL cholesterol, atherosclerotic plaque and thickening of the blood.

In addition, saturated fat can generate inflammation, so those with inflammatory disorders such as rheumatoid arthritis, psoriasis and IBS, may also do well to reduce red meat.

I know, I know, we nutritionists are no fun!

But yes, it really does help to swap your steaks and sausages for healthier proteins such as turkey, chicken, fish and tofu.

True, my husband was absolutely horrified when I came home with turkey mince for our chili recipe, but healthier food doesn't mean less taste ? I promise!

This turkey recipe is surprisingly good and gives chili a great new twist.

It's rich and tasty, but a lighter and healthier alternative to beef. Serve with wholewheat or gluten-free pasta and a large green salad (dark green leaves are best e.g. spinach) to boost your antioxidant and fibre intake.

Ingredients:

? tbsp olive oil

1 medium sized onion, finely chopped

1 clove garlic, crushed

1 pack 99% fat-free turkey mince

1 tin organic kidney beans, well rinsed

1 tin chopped tomatoes (find a sugar free brand)

2 tbsps tomato puree

1 tbsp Worcestershire sauce

1 handful chopped fresh basil, or 1 tsp dried

Method:

? Heat the olive oil gently in a large, non stick pan with 2 tsps water. The water prevents the oil getting so hot that it burns.

? Add the onion and garlic, stir and bring down the heat. Cover and allow to simmer for 5 minutes or until the onions are clear and soft.

? Add the turkey mince, turn up the heat to medium-hot and stir until the mince is lightly browned.

? Add the rest of the ingredients, bring to the boil and then simmer for 40 minutes.

? Season to taste and serve piping hot with the pasta and salad.

@EDITRULE:

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns.

@EDITRULE:

Catherine Burns is a fully qualified Clinical Nutritionist. You can contact Catherine on 291-4725 or clinicalnutrition gmail.com