Name: Low FODMAP Chicken and Green Bean Chilli Con Carne recipe
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 4
Ingredients: 1 tsp garlic infused olive oil; 1 carrot grated large; 250 g lean chicken mince; 1 tsp ground cumin; 1 tsp smoked paprika; 1 tsp ground coriander; 1/2 red chilli finely chopped large seeded; 1 red capsicum; 200 g green beans cut into pieces trimmed; 400 g tomato puree; 2 tbs low FODMAP tomato paste; 125 g cherry tomatoes halved; 1 bunch coriander roughly chopped; 100 g baby spinach leaves; 1 pinch freshly ground black pepper; 4 spring onions sliced green parts only; 1/3 cup low-fat cheddar cheese grated; 1 lime *to serve

by Chloe McLeod Last updated on 07/10/2019

This is a light and nutritious low FODMAP version of chilli con carne. - Chloe McLeod

Ingredients

1 tsp garlic infused olive oil
1 carrot grated large
250 g lean chicken mince
1 tsp ground cumin
1 tsp smoked paprika
1 tsp ground coriander
1/2 red chilli finely chopped large seeded
1 red capsicum
200 g green beans cut into pieces trimmed
400 g tomato puree
2 tbs low FODMAP tomato paste
125 g cherry tomatoes halved
1 bunch coriander roughly chopped
100 g baby spinach leaves
1 pinch freshly ground black pepper
4 spring onions sliced green parts only
1/3 cup low-fat cheddar cheese grated
1 lime *to serve

Method

Step 1

Heat garlic infused olive oil in a large saucepan over medium heat.
Step 2

Sauté carrot for 2 minutes or until soft.
Step 3

Add minced chicken and spices and cook for a further 5 minutes or until lightly browned.
Step 4

Add chilli, capsicum, green beans, tomato puree, tomato paste and 1 cup of water to the saucepan and simmer over a low heat for 30 minutes, or until the mixture is a thick consistency
Step 5

Add cherry tomatoes and simmer for a further 5 minutes.
Step 6

Stir through coriander, spinach and season with cracked black pepper.
Step 7

Spoon into bowls and garnish with spring onion, grated cheese and a squeeze of lime.