Wednesday, May 28, 2008

CORE One Pot Chilli with Barley

It's a bigger serve than it looks - about 2 cups worth (serving 4)

Serves: 4 - 6

Difficulty: Easy

  • 500 g lean beef mince
  • 3 tsp olive oil
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 2 cups crushed tomatoes
  • 1/2 cup pearl barley (or brown/white rice)
  • 2-3 cups of mixed vegies, chopped to 1cm cubes
  • 1/2 cup frozen corn
  • 1 can kidney beans or mixed 4 beans, drained and rinsed (or baked beans)
  • 3 tsp cumin
  • 2 beef stock cubes
  • chilli - amount depends on your taste - start with 1 tsp for mild, more for wild

Fry mince, onion and garlic with oil.
Add tomato and barley, stock cube and 1 cup water. Cook at medium (covered to stop the tomato volcano mess) for 25 mins, stirring occassionally and adding more water if necessary
Add vegies, including tinned beans, and stock and cook for 5 mins until tender.
Add chilli to your strength (I use 3 tsp crushed chilli for medium) and cumin and cook for another 5 mins

Optional - serve on a bed of bean sprouts or baby spinach

Not on Core? This recipe total is 23 points
(assuming the 2-3 cups vegies are "free vegies")

Serving idea (great for kids)
Get a bread roll (grain of course for Core peoples) and make a hole in the side towards the top with a knife or apple corer. Pull out some of the bread, fill with warm chilli mix and put plug back in (use a toothpick to hold in if needed). Put in hot oven for a few minutes until crunchy and serve on a paper towel/serviette.
PS - A great way to "hide" the vegies for kids
PPS - Great for party finger food, using dinner size rolls
PPSS - Freeze the bread gizzards for next time you need breadcrumbs

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