Day 14: Dinner

CHILLI CON CARNE

• olive oil spray, for cooking
• 200g beef rump steak, all visible fat removed, cut into 2cm cubes
• 1⁄2 stick celery, finely chopped
• 1⁄4 carrot, finely chopped
• 1⁄4 tbsp ground cumin
• 1⁄4 tbsp sweet paprika
• small pinch dried Greek-style oregano
• 1⁄4 x 400g tin salt-reduced chopped tomatoes
• 1 salt-reduced chicken stock cube dissolved in 3⁄4 cup (190ml) boiling water, plus extra if needed
• 1⁄4 bay leaf
• 3⁄4 cup mixed salad leaves
• 65g cherry tomatoes, halved
• 1⁄4 avocado, sliced or diced

SWEET POTATO AND CANNELLINI BEAN MASH

• 50g tinned cannellini beans, drained and rinsed
• 1⁄4 small sweet potato, roughly chopped, steamed and chilled overnight
• 1⁄4 tsp garlic-infused olive oil
• 1⁄4 tbsp lactose-free natural yoghurt

• Preheat the oven to 190°C (170°C fan-forced).
• Heat an enameled cast-iron casserole dish over medium heat and spray with olive oil. Cook the beef, stirring, for four to five minutes until browned all over, then transfer to a bowl.
• Add the celery and carrot to the dish and cook, stirring, for three to four minutes or until softened. Add the cumin, paprika and oregano and cook, stirring, for 30 seconds until fragrant, then return all the beef and any juices to the dish and stir to coat with the vegetable and spice mixture.
• Add the tomatoes and stock and stir to combine, then bring to the boil. Add the bay leaf, then cover and transfer to the oven to cook for one hour 25 minutes or until the beef is tender; add a little extra stock or water to the dish if a thinner sauce is desired. Season to taste with freshly ground black pepper.
• Meanwhile, to make the sweet potato and cannellini bean mash, place the cannellini beans in a heavy-based saucepan, cover with water and bring to the boil over high heat. Add the chilled sweet potato and olive oil, reduce the heat to low and simmer for five minutes to warm through. Drain well, then add the yoghurt and mash well with a vegetable masher (or use a stick blender to puree until smooth).
• Add the chilli con carne, mash, lettuce, tomatoes and avocado to a plate or shallow bowl and serve immediately.

Healthy Snacks

• 125g of fresh berries
• 1 medium peach, nectarine or 2 kiwi fruit
• 1 tub of natural yoghurt + 50g fresh/frozen berries + 50g passionfruit pulp

*Allow for up to 3 serves from your healthy snack list each day.