Expert Advice submitted by:
Body and Mind Ladies Only Fitness Centre
"Last week we had some great exercises for the bottom and thigh area for you to perform at home when you just can't get to the gym.
This week we are going to revisit the healthy eating side of health and fitness.
Eating three 'square' meals a day with fruit snacks in between will ensure you have the energy to keep up your exercise regime.
Here is one of easiest recipes for chilli con carne there is. By using lean mince and no oil this is a brilliant low fat dish which is delicious with rice or on top of a baked potato.
Ingredients
• 500g (17½ oz) lean minced beef
• 1 large onion, chopped
• 1 clove garlic, crushed
• 2tsp chilli powder
• 1tsp ground cumin
• 1tsp Paprika
• 400g (14oz) can chopped tomatoes with chillies and peppers
• 300ml beef stock
• 1 red pepper, deseeded and diced
• 1 can of kidney beans
• 1 can of sweetcorn
Serves 4
Top tip
Traditional recipes suggest frying the onion in oil - not doing this reduces the fat content by another seven grams. Just use a little water to soften the onion if necessary. Adding some sweetcorn adds fibre and helps the meal to go further.
Method
1. Cook the mince in a large pan until it browns. Add the onion and garlic, stirring for a few minutes, then add the chilli powder and cumin, paprika and stir over a low heat for another minute.
2. Add the chopped tomatoes and stock. Stir together and bring to a simmer gently for 15 minutes.
3. Add the red pepper and simmer for another 10 minutes, then add the kidney beans and sweetcorn.
4. Season and cook for five minutes. Serve with rice or jacket potato.
This recipe is so versatile. You can even prepare a batch in advance ready for the week ahead:
Vegetarian – Use a good quality soya meat in place of beef mince
Italian - you could leave the sweetcorn and kidney beans out, add basil to the cooked mince mixture and turn it into spaghetti
Mexican -make fajitas with the cooked mince, add coriander and top with natural yoghurt as a low fat alternative to sour cream.
Enjoy the cooking and more importantly the eating - low fat food is delicious when given a little thought.
Keep up all the hard work."
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