Chilli Con Carne

A high-protein, balanced meal that supports recovery and training capacity.

Ideal for batch cooking and repeatable dinners during training weeks.

Serves: 4

Prep time: 10 minutes

Cook time: 30–40 minutes

Ingredients

• 500g lean beef mince

• 4 shallots, chopped

• 2 garlic cloves, chopped

• 1 red chilli, deseeded and chopped

• 100ml rapeseed oil

• 400g can chopped tomatoes

• 150ml beef stock

• 3 tbsp tomato purée

• 1 bay leaf

• 400g can kidney beans, drained

• 1 tbsp fresh basil, chopped

• Few thyme sprigs

• 2 tbsp chives, chopped

• 200ml Greek yoghurt

To Serve

• White, Wild Rice or Brown Rice (approx. 56g uncooked per portion)

• Sea salt and black pepper

Instructions

1. Cook the aromatics

   Heat half the rapeseed oil in a large saucepan.

   Add the shallots, garlic and chilli and cook for a few minutes until softened.

2. Brown the mince

   In a separate pan heat the remaining oil and cook the beef mince over medium heat until browned.

   Drain excess fat if needed.

3. Combine the base

   Add the browned mince to the shallot mixture and stir well.

4. Add tomatoes and stock

   Stir in the chopped tomatoes and cook for 5 minutes.

   Add the beef stock, tomato purée and bay leaf.

5. Simmer the chilli

   Bring to a gentle boil then reduce heat and simmer for 20–30 minutes until the sauce thickens.

6. Add the beans

   Stir in the kidney beans and cook for another 5–10 minutes.

7. Finish the dish

   Season with salt and pepper and stir in the basil.

8. Prepare the yoghurt topping

   Mix the chives with the Greek yoghurt.

9. Serve

   Serve the chilli with cooked brown rice and a spoonful of the chive yoghurt.

Portion Guide (per serving)

Protein: 1.5 palms

Carbohydrates: 1–1.5 cupped hands

Fats: 1 thumb

Vegetables: 1 fist

Simple Adjustments

Increase carbohydrates → increase rice portion

Increase protein → add extra mince or beans

Increase fats → add avocado or olive oil

Reduce carbohydrates → serve without rice