The classic, done right for fat loss. 48g protein per bowl using extra lean mince and double the beans.
Heat olive oil in a large heavy pot. Brown mince over high heat, breaking it up. Cook until no pink remains and liquid has evaporated — this takes 8–10 minutes and is worth doing properly.
Add onion and capsicum. Cook 4 minutes. Add garlic and all spices. Stir 1 minute.
Add crushed tomatoes and a half-tin of water. Stir well.
Add both tins of beans. Bring to a boil, then reduce to a low simmer.
Simmer uncovered for 25–30 minutes, stirring occasionally, until thickened.
Taste and adjust seasoning. Serve with a dollop of Greek yoghurt (instead of sour cream), coriander, and lime.
Greek yoghurt instead of sour cream saves ~80 calories and adds protein. Most people cannot taste the difference in chilli.
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