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Chilli Con Carne

This Chilli creates a nutritious and delicious meal that caters to the whole family, including those in the weaning phase. I'm taking a classic Chilli Con Carne recipe and tweaking it to suit even the littlest members of the family, all while highlighting its nutritional benefits, especially its inclusion of all five food groups.

Ingredients – serves 6   Time – 60 mins

1 tablespoon of olive oil

500g of lean mince (5% fat)

1 onion finely chopped

2 garlic cloves

1 red pepper (optional)

1 can of chopped tomatoes

1 large carrot – grated

2 x 400g tinned tomatoes

400g tin of red kidney beans

200g tin of baked beans (optional)

1 beef stock cube (remove babies before adding or use a low salt stock cube instead)

1 heaped teaspoon of smoked paprika

1 heaped teaspoon of ground cumin

1 heaped teaspoon of ground coriander

1 heaped teaspoon of chilli powder (remove babies before adding)

If you do not have any of these spices I sometimes use a chilli con carne sachet or a fajita mix sachet - works really well. 

Large handful of fresh coriander.

Wholegrain and white rice mixed. I like to mix a packet of wholegrain rice and white rice together to add extra fibre and nutrition.

Method

1. Finely chop the onion and the pepper.
2. To a non stick pan add the oil, and allow to heat, then add the onion and pepper and stir.
3. Crush the garlic into the onion and pepper, stir and to saute for a few minutes until soft.
4. Then add the mince and stir fry until the mince is cooker through, using a wooden spoon to break up the mince so that it mixes through with the vegetables
5. Peel and grate the carrot and add to the mince and stir through
6. Add the tinned tomatoes and stir tin
7. Drain the kidney beans and add to the pan along with the tin of baked beans and stir through
8. Now add the spices and stock cube and a little water (is needed)
9. Stir the stock cube through the mince until dissolves and then place a lid onto top of the pan, turn down the heat and allow to simmer for 10 minutes
10. Whilst the chilli is cooking, make the boiled rice.
11. Place 1 ½ mugs of rice into a saucepan and add 3 mugs of boiling water and 1 teaspoon of salt.
12. Bring to the boil and then reduce the heat down and allow to simmer until all the water is absorbed and the rice is cooked through and fluffy
13. Just before serving roughly chop the fresh coriander and add to the chilli, leaving a little to use as a garnish.
14. Service in bowls with some grated cheese on top.

Adapting Chilli Con Carne for Weaning Babies

When adapting a recipe for weaning babies, it's essential to consider the texture and the spice level. For babies who are just starting on solids, the Chilli Con Carne can be transformed into a smoother, milder version.

1. Reduce Spices: Since babies' palates are more sensitive, you can omit or significantly reduce the amount of chilli powder and smoked paprika. Ground cumin and coriander can be included in small amounts for a hint of flavour without overpowering the dish.

2. Texture: After cooking, set aside a portion of the chilli and blend it to a suitable consistency for your baby. You can add a little water or unsalted stock to thin it if necessary. Ensure the mixture is smooth to avoid any choking hazards.

3. Cheese: If serving with cheese, opt for a mild variety. Use a dairy free alternative for babies with a cow's milk allergy.

4. Stock: Use a low salt stock cube instead or remove the chilli to the babies dish before adding the stock cube. 

Nutritional Benefits

This Chilli Con Carne recipe is a powerhouse of nutrition, incorporating all five food groups, which is fantastic for supporting the growth and development of weaning babies and the health of the whole family.

1. Protein: Lean mince and kidney beans provide high-quality protein essential for growth and repair. For children, protein supports their rapid growth and helps in the development of muscles and tissues.

2. Vegetables: Onion, garlic, red pepper, carrot, kidney beans and baked beans are rich in vitamins, minerals, and fibre. These contribute to a healthy digestive system and support the immune system. The variety of vegetables offers a range of antioxidants, which are crucial for overall health.

3. Fruits: Tomatoes, while often considered a vegetable, are technically a fruit. They're a great source of vitamin C, potassium, and lycopene, an antioxidant known for its health benefits.

4. Grains: Serving the chilli with rice introduces grains into the meal, providing essential carbohydrates for energy. The wholegrain rice provide 5 times the amount of fibre than white as well as B vitamins such as folate and minerals such as magnesium.  Opt for whole grain rice where possible to increase the fibre content, which is beneficial for a healthy gut.

5. Dairy: Adding a sprinkle of cheese not only makes the dish more appealing to children but also adds calcium, necessary for strong bones and teeth.

Incorporating all five food groups, this adapted Chilli Con Carne becomes not just a meal but a comprehensive nutritional experience for weaning babies and the whole family. It's a wonderful way to introduce babies to a variety of flavours and textures while ensuring they receive all the necessary nutrients for their development.

Remember, when introducing new foods to babies, it's important to do so one at a time and watch for any adverse reactions. And, as always, consult with a healthcare professional if you have any concerns about your baby's nutritional needs or dietary requirements.