chili con carne wraps

Chilli con carne with rice

* EGG FREE  * MILK PROTEIN FREE  * NUT FREE  * LACTOSE FREE  * SOY FREE  

Ingredients

6 serves

25 serves

60 serves

Rice (uncooked)

1 ½ cups

5 ½ cups

15 cups

Brown onion

1 small

2 large

2 large

Carrot

1 medium

2 medium

4 large

Celery

1 stalk

2 stalks

4 stalks

Red capsicum

1

2

10

Olive or canola oil

½ tablespoon

2 tablespoons

3 tablespoons

Chilli powder

½ teaspoon

1 teaspoon

2 teaspoons

Ground cumin

½ teaspoon

1 teaspoon

2 teaspoons

Crushed Garlic

1 clove

2 cloves

3 cloves

Lean beef mince

250g

1kg

2.5kg

Red kidney beans

1 x 300g can

2 x 420g can

6 x 420g can

Reduced salt crushed tomatoes 

1 x 400g can

1 x 800g can

5 x 800g can

Cold water

250mL (1 cup)

1 litre

2.5 litres

Method

  1. Cook rice according to packet instructions.
  2. Peel and finely dice onion.
  3. Dice carrot, celery and capsicum.
  4. Heat oil in large saucepan over medium heat. Add onion, carrot, celery, capsicum, chilli powder and cumin. Stir and cook for 6 to 8 minutes, until vegetables soften.
  5. Add garlic and cook for 1 minute.
  6. Add beef mince, stir and use wooden spoon to break meat into small pieces. Cook for 2 to 3 minutes, until mince browns slightly.
  7. Drain and rinse kidney beans. Add to pan with canned tomatoes and water. Stir and bring to the boil. Turn heat down and simmer for 30 minutes or until sauce thickens.
  8. Serve with cooked rice.

Each serve provides

  • 1 children’s serve of meat/alternatives* (beef and kidney beans)
  • 1 children’s serve of vegetables**
  • 1 children’s serve of grains*** (rice)

Allergy modification

  • For a gluten free option, ensure the crushed garlic (if using commercial crushed garlic) and chilli powder are gluten free.

Tip

  • As an alternative to rice, serve the meat sauce in a flour tortilla (pictured).

* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
 

Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.