Chilli Con Carne

About This Chili Con Carne Recipe

Spice up your dinner routine with Dasha Mulligan’s signature Chilli Con Carne recipe. It’s a must-try for anyone craving a flavorful, satisfying meal. Packed with aromatic spices, tender meat, and hearty beans, your family will enjoy this dish. Join Dasha on a culinary adventure with her mouthwatering Chilli Con Carne recipe, perfect for chilly evenings and family gatherings. Discover a new favorite!

About Dasha Mulligan

Ten years ago, Dasha started a journey to become healthier and fitter. It all began with a desire to lose weight, but soon, she realized that focusing on overall health was more important than just looks. Dasha followed a strict Paleo diet for many years, which taught her much about food and health. Now, she takes a more flexible approach to eating that’s sustainable and balanced.

Dasha’s love for health and fitness grew stronger over time. She decided to learn more by taking courses and getting certified. Today, she’s a certified personal trainer, fitness instructor, CrossFit Level 1 trainer, and nutrition coach.

Join Dasha on her journey to better health and discover how small changes can make a big difference in your life.

Connect with Dasha:

🌐 Website: Base Nutrition & Fitness

📱 Instagram: @base_nutritionandfitness

Ingredients

  • 1kg of beef
  • 1 red onion, diced
  • 2 small zucchinis, finely grated
  • 2 carrots, finely grated
  • 1 clove of garlic, crushed (or 1 tsp of garlic paste)
  • 4 tsp Spicy Mexican Mingle seasoning
  • 2 tsp coriander powder
  • 2 tsp cumin powder
  • 1 tsp smoked paprika
  • Salt and pepper
  • 1 can of crushed tomatoes
  • 1 can of black beans

Instructions

  1. This is a perfect meal to hide some extra veggies. You can also grate in mushrooms and pumpkin. Place a large pan or wok over high heat. Pour in 1 tsp of oil and let it heat.
  2. Add the beef, garlic, onion, zucchini, carrot, and spices, and brown the meat, stirring.
  3. Once the meat is nearly done, add the canned tomatoes and black beans. Cook everything for about ten more minutes, stirring occasionally.
  4. Serve on top of roasted sliced potatoes (instead of corn chips) and top with fresh tomato salsa and avocado or guacamole.

What Are The Health Benefits of Beef?

Beef’s health benefits come from its protein and fat content. It is a great protein source and vital for building and repairing muscles. It has all the essential amino acids that our bodies need.

Eating beef is helpful for people recovering from surgery or doing strength training, as it supports muscle growth and repair when combined with exercise.

Beef also contains fat, which adds flavor and calories. Lean beef has a lower fat content, usually around 5–10%. The primary fats in beef are saturated and monounsaturated fats like stearic acid and oleic acid.

Beef also contains natural trans fats, like conjugated linoleic acid (CLA), which may have health benefits. These natural trans fats are different from the unhealthy trans fats found in processed foods.

Combining lean beef can provide essential nutrients and support overall health and fitness goals.

 

Nutritional Benefits of Beef

Beef consists mainly of protein with varying levels of fat. Here are the nutritional details for a 3.5-ounce (100-gram) serving of broiled, 10% fat ground beef:

  • Carbs: 0 grams
  • Sugar: 0 grams
  • Calories: 217
  • Water: 61%
  • Protein: 26.1 grams
  • Fiber: 0 grams
  • Fat: 11.8 grams

Here’s the complete Paleo Food List to learn about paleo-friendly foods. 

Beef Serving Per Person

The amount of beef a person should consume can vary based on age, gender, activity level, and dietary preferences. Here are some general guidelines to consider:

  1. Protein Needs: Beef is a good source of protein, but the recommended amount of protein intake varies. Adults should aim for about 0.8 grams of protein per kilogram of body weight daily. For example, a person weighing 70 kilograms (about 154 pounds) would need around 56 grams of protein daily. Beef can contribute to meeting this protein requirement, but it should be balanced with protein from other sources like poultry, fish, beans, and nuts.
  2. Portion Sizes: When consuming beef as part of a meal, it’s recommended to follow portion size guidelines. A typical serving of cooked beef is around 3 to 4 ounces (85 to 113 grams). This portion size provides adequate protein without excessive calories or saturated fat.
  3. Dietary Variety: It’s important to include a variety of protein sources in your diet, including lean meats like beef, poultry, fish, eggs, legumes, and dairy products. This helps ensure you get a good balance of nutrients and minimizes potential risks associated with excessive red meat consumption.
  4. Health Considerations: Some individuals may limit their consumption of red meats like beef due to health considerations, such as heart disease risk or environmental impact. In such cases, it’s advisable to consult with a healthcare provider or registered dietitian to determine personalized dietary recommendations.
  5. Balanced Diet: Beef should be part of a balanced diet with plenty of vegetables, fruits, whole grains, and healthy fats. The overall diet should meet nutritional needs and promote overall health and well-being.

While beef can be nutritious in a diet, it’s essential to consume it in moderation and as part of a varied and balanced eating plan that aligns with your health goals. Consulting with a healthcare professional can provide personalized guidance based on specific needs.

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Spice It Up With Dasha Mulligan’s Signature Chilli Con Carne Recipe

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