- 2kg (4.4 lbs) of minced beef (80% lean)
- 3 large onions
- 4 cans chopped tomatoes
- 250g (8.8 ounces) mushrooms
- Tomato puree
- Kidney beans
- Chilli powder (to taste)
Chop and cook the onions in some oil for 10 minutes or so. Brown the meat in batches in a separate pan. When all the meat is done add to a very large pan with the onions and ad in tomatoes, mushrooms, a good amount of puree, kidney beans and chilli powder to taste. Reduce the heat and leave for a couple hours. Allow to cool then you can bag it up and freeze. Then just get one bag out each morning and it's ready for lunch time - 3 minutes in the microwave - Easy!
As long as you have the mince and tomatoes you can add pretty much anything you want in there.
(Recipe nutritional information based on the addition of 4 cans of kidney beans and 2 cans of tomato puree)
Makes 20 servings at slightly over 30 grams of protein each.
Does the recipe just use 1 can of kidney beans or how many? It just says kidney beans. If it is a preference then how many do you use when you make it?
I personally boil the mince before I cook it in the recipe.
I usually get quite a bit of fat forming on the top.
So if you have worried about the fat, try that. You DON'T lose out on any flavour at all. Just don't boil it for hours on end. You literally need to flashboil it for 2-3 minutes.
When you're done, DON'T strain the mince through a sieve. leave it to cool and the fat forms a hard layer on the top of the water. Remove it when this happens. if you sieve it, the melted fat will just resorb back into the mince as it passes through.
You can either remove it by using a baster (like a turkey baster) while it's hot.. It's quite easy to see the oily deposits on the top. Or you can wait for it to cool down and remove the nasty layer of unwanted kcal from the top..
I brown the mince in a large pan with a spout, so when its fully cooked you can just put the lid on and pour the fat out, simple.
possible to make this vegetarian?
I just did one like this but i use ground turkey. Not so much fat at all. Then buy everything low in salt.
what are the serving sizes? like 1 cup? or 2 or 3 ect...
What is the serving size for this?
15.5 grams of fat thats quite alot isnt it prob not best for trying to shift a bit of bodyfat or is that not to bad??
Overall calories will be your primary concern with fat loss.
You can also use 90% or leaner ground beef, even though it's more expensive of course.