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Keto Chilli Con Carne Recipe

Keto Chilli Con Carne Recipe - Keto Australia

by Sithya Phon, founder of keto.com.au

Welcome to a culinary adventure that combines the bold flavours of a classic Mexican dish with the health benefits of the ketogenic diet. In this blog post, we'll dive into the world of keto chilli con carne, a hearty and satisfying dish that will keep you warm and nourished. Whether you're a fan of spicy foods or simply looking to add some variety to your keto menu, this recipe is sure to become a favourite in your kitchen. So grab your apron, gather your ingredients, and let's embark on a keto-friendly culinary escapade!

The Origins and Evolution of Chilli Con Carne: A Keto Twist on a Classic Dish

Before we delve into the recipe for our keto-friendly chilli con carne, let's take a moment to appreciate the rich history of this beloved dish. Originating in Mexico, chilli con carne has a fascinating culinary heritage that has evolved over time, leading to various interpretations and adaptations in different regions. Today, we'll explore this iconic dish's origins, variations, and cultural significance, all while giving it a keto twist to fit your low-carb lifestyle.

The roots of chilli con carne can be traced back to the indigenous people of Mexico, who cultivated and consumed chilli peppers for thousands of years. These fiery peppers, combined with local ingredients such as meat, onions, and herbs, formed the foundation of early chilli-based dishes. The term "chilli con carne" itself translates to "chilli with meat," highlighting the dish's primary components.

As Mexican cuisine spread, chilli con carne crossed borders and gained popularity in various countries, each adding its own unique touches to the recipe. For example, Tex-Mex cuisine emerged in the United States, blending Mexican and American culinary traditions. Tex-Mex chilli con carne often includes beans and tomatoes, creating a heartier and more substantial dish. However, we will omit these higher-carb ingredients for our keto-friendly version to keep the carb count low while maintaining the rich flavours.

Now, let's talk about the keto twist. The ketogenic diet, characterised by its high-fat, low-carb, and moderate-protein approach, has gained significant attention for its potential health benefits and ability to promote weight loss. By reducing carbohydrate intake and replacing it with healthy fats, the body enters a state of ketosis, where it relies on fat for fuel instead of carbohydrates. This dietary shift encourages the body to burn stored fat, leading to weight loss and improved metabolic health.

We've made a few modifications to adapt the traditional chilli con carne recipe to fit a keto lifestyle. Instead of using ingredients like beans and high-sugar tomato sauces, we opt for low-carb alternatives that still pack a punch of flavour. By using sugar-free tomato sauce, fresh vegetables, and aromatic spices, we can create a satisfying and delicious chilli con carne that aligns with the principles of a ketogenic diet.

The result is a hearty and savoury dish that's perfect for those following a keto lifestyle or anyone looking to reduce their carb intake while still enjoying classic comfort food. Our keto-friendly chilli con carne retains all the robust flavours and textures that make this dish so beloved while keeping the carb count in check.

So, whether you're a long-time fan of chilli con carne or new to its culinary delights, our keto version allows you to indulge without derailing your low-carb goals. Get ready to experience the tantalising aromas and flavours that have been perfected over generations while staying true to your keto journey. Let's dive into the recipe and discover the magic of keto-friendly chilli con carne!

Ingredients

Serves 4-6:

  • 1.5 lbs ground beef (preferably grass-fed)

  • 1 medium onion, diced

  • 2 cloves garlic, minced

  • 1 red bell pepper, diced

  • 1 green bell pepper, diced

  • 1 jalapeño pepper, seeded and diced (optional for added spice)

  • 2 tablespoons chilli powder

  • 1 teaspoon cumin

  • 1 teaspoon paprika

  • 1/2 teaspoon oregano

  • 1/2 teaspoon salt (adjust to taste)

  • 1/4 teaspoon black pepper

  • 1 cup sugar-free tomato sauce

  • 1 cup beef broth (preferably homemade or low-sodium)

  • 1 tablespoon tomato paste

  • 1 tablespoon olive oil

  • Optional toppings: shredded cheddar cheese, sour cream, sliced avocado, chopped fresh cilantro

Instructions

  1. Heat olive oil in a large skillet or pot over medium heat.

  2. Add the diced onion and minced garlic to the skillet and sauté until the onion becomes translucent and fragrant.

  3. Add the ground beef to the skillet and cook until browned, breaking it up into smaller pieces with a spatula or wooden spoon.

  4. Once the beef is cooked, drain any excess fat from the skillet.

  5. Add the diced bell peppers and jalapeño pepper (if using) to the skillet and sauté for a few minutes until they begin to soften.

  6. In a small bowl, mix together the chilli powder, cumin, paprika, oregano, salt, and black pepper. Sprinkle the spice mixture over the meat and vegetables, stirring well to coat everything evenly.

  7. Add the tomato sauce, beef broth, and tomato paste to the skillet, stirring to combine all the ingredients.

  8. Reduce the heat to low and let the chilli simmer for about 30-40 minutes, allowing the flavours to meld together.

  9. Taste and adjust the seasoning as desired, adding more salt, pepper, or spices if needed.

  10. Once the chilli is thickened and the flavours have developed, remove it from heat and let it rest for a few minutes before serving.

  11. Serve the keto chilli con carne in bowls, garnishing with your preferred toppings such as shredded cheddar cheese, sour cream, sliced avocado, and chopped fresh cilantro.

Enjoy the delicious and flavorful keto chilli con carne, packed with protein and low in carbs, making it a perfect fit for your ketogenic lifestyle. This dish is sure to satisfy your cravings and keep you warm on chilly days!

Macronutrients

Here is an estimated breakdown of the macronutrients and calories in the ingredients for the Keto Chilli Con Carne recipe.

The total estimated macronutrient breakdown and calorie count for the entire keto chilli con carne recipe (serving size: 4-6):

  • Total Carbs: Approximately 60-70g

  • Total Protein: Approximately 133-137g

  • Total Fats: Approximately 131-140g

  • Total Calories: Approximately 1,658-1,788 (calories may vary based on specific ingredients and portion sizes)

Again, please remember that these values are estimations and can vary depending on the specific ingredients and brands used. It's always recommended to check the nutrition labels of your products for the most accurate information.

Per serving:

  • Carbs per serving: Approximately 10-12g

  • Protein per serving: Approximately 22-23g

  • Fats per serving: Approximately 22-23g

  • Calories per serving: Approximately 276-298 calories

Note: Nutritional values may vary based on specific ingredients and optional toppings. It's recommended to calculate the nutritional information found on the particular brands and quantities you use.

Customisation and Variations: Adding Your Personal Touch

Here are some customisation and variation options for the keto chilli con carne recipe:

  1. Veggie Chili: Replace the ground beef with plant-based alternatives such as tofu crumbles, textured vegetable protein (TVP), or a combination of different beans like kidney beans, black beans, and pinto beans. You can adjust the seasonings accordingly and cook until the vegetables and beans are tender.

  2. Spicier Kick: If you prefer a spicier chilli, you can increase the number of jalapeño peppers or add other spicy peppers like serrano or habanero peppers. You can also incorporate cayenne pepper or red pepper flakes to dial up the heat.

  3. Chunky Style: For a chunkier texture, consider adding diced zucchini, mushrooms, or diced tomatoes to the chilli. This adds extra flavour and texture to the dish.

  4. Keto Vegetables: To incorporate low-carb vegetables, you can add chopped bell peppers, diced celery, or even cauliflower florets. These vegetables not only provide added nutrients but also enhance the texture and flavour of the chilli.

  5. Smoky Flavor: Add a smoky twist to your chilli by including a small amount of chipotle peppers in adobo sauce. Finely chop a few chipotle peppers and add them along with a tablespoon or two of the adobo sauce to give the chilli a rich, smoky flavour.

  6. Customised Toppings: Customise your chilli con carne by serving it with various keto-friendly toppings. Some options include shredded cheddar cheese, sour cream, sliced avocado, chopped fresh cilantro, diced red onions, or a squeeze of lime juice. These toppings add freshness and creaminess to the chilli.

  7. Crockpot or Instant Pot: Adapt the recipe to a slow cooker or pressure cooker for added convenience. For a crockpot, brown the ground beef and sauté the onions and peppers before transferring everything to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. For an Instant Pot, follow the same initial steps and then pressure cook for about 15 minutes, allowing for a natural release of pressure.

Feel free to experiment and adapt the recipe based on your preferences and dietary needs. The beauty of chilli con carne is its versatility, so don't hesitate to get creative and make it your own!

The Health Benefits of Keto Chilli Con Carne

The keto chilli con carne recipe offers several health benefits due to its nutrient-rich ingredients and low-carbohydrate profile. Here are some health benefits of this keto recipe:

  1. High-Quality Protein: The ground beef used in this recipe is a rich source of high-quality protein. Protein is essential for muscle growth and repair, supports satiety and weight management, and helps regulate blood sugar levels.

  2. Healthy Fats: Using grass-fed ground beef and olive oil provides healthy fats, including omega-3 fatty acids and monounsaturated fats. These fats are beneficial for heart health, brain function, and reducing inflammation in the body.

  3. Nutrient-Dense Vegetables: The inclusion of onions, garlic, bell peppers, and jalapeño peppers adds an array of vitamins, minerals, and antioxidants to the dish. These vegetables are rich in vitamins C, A and phytonutrients that support immune function and protect against chronic diseases.

  4. Anti-Inflammatory Spices: The combination of chilli powder, cumin, paprika, oregano, and black pepper not only adds flavour but also provides numerous health benefits. These spices contain antioxidants and anti-inflammatory compounds that help reduce inflammation, support digestion, and boost metabolism.

  5. Low-Carb and Sugar-Free: This recipe is specifically designed for a keto diet, which promotes low-carbohydrate consumption. By using sugar-free tomato sauce and avoiding added sugars, the chilli con carne remains low in carbs, making it suitable for individuals following a keto or low-carb lifestyle.

  6. High in Fiber: The vegetables and spices used in the chilli con carne recipe are good sources of dietary fibre. Fibre promotes digestive health, aids in maintaining stable blood sugar levels, and contributes to a feeling of fullness and satiety.

  7. Versatile Toppings: The optional toppings of shredded cheddar cheese, sour cream, sliced avocado, and chopped fresh cilantro provide additional nutrients and flavours. Avocado is an excellent source of healthy fats and fibre, while cheddar cheese offers calcium and protein. Sour cream and cilantro add a burst of freshness and enhance the overall taste.

Remember that personal health benefits can vary based on personal dietary needs and health conditions. It's always best to consult with a healthcare professional or registered dietitian to determine the specific benefits this recipe can offer you.

Pairing Keto Sides with Chilli Con Carne

When it comes to serving keto sides with chilli con carne, there are plenty of delicious options that complement the flavours of the dish while keeping your meal low in carbs. Here are some keto-friendly side dish ideas to consider:

  1. Cauliflower Rice: Replace traditional rice with cauliflower rice for a low-carb alternative. You can either make your own by grating or pulsing cauliflower in a food processor or find pre-packaged cauliflower rice at the grocery store. Sauté it with some olive oil, garlic, and spices for added flavour.

  2. Zucchini Noodles: Spiralize fresh zucchini into noodles and lightly sauté them in olive oil until tender. Zucchini noodles, also known as zoodles, provide a refreshing and low-carb option that pairs well with the rich flavours of chilli con carne.

  3. Avocado Salad: Prepare a simple avocado salad with diced avocado, cherry tomatoes, cucumber, red onion, and a squeeze of lime juice. Avocado adds creaminess and healthy fats to the meal, while the fresh vegetables provide crunch and a burst of freshness.

  4. Cabbage Slaw: Create a refreshing cabbage slaw by combining shredded green or red cabbage with thinly sliced bell peppers, carrots, and a tangy dressing made from olive oil, vinegar, and your choice of herbs and spices. It adds a satisfying crunch and texture to your meal.

  5. Roasted Vegetables: Roast a medley of low-carb vegetables such as Brussels sprouts, broccoli, and bell peppers in the oven with olive oil, salt, and pepper. Roasting brings out their natural sweetness and creates a delicious side dish that complements the chilli con carne.

  6. Cheesy Broccoli: Steam or roast broccoli florets until tender and top them with melted cheddar cheese. The combination of cheesy goodness and nutritious broccoli makes for a satisfying side dish.

  7. Guacamole and Low-Carb Tortilla Chips: Whip up a batch of homemade guacamole using ripe avocados, diced tomatoes, red onion, lime juice, and spices. Serve it with low-carb tortilla chips, or make your own crispy cheese chips by baking shredded cheese until melted and crispy.

Remember to consider your dietary preferences and specific health goals when selecting keto side dishes. These options provide a balance of flavours, textures, and nutrients that will enhance your chilli con carne experience while keeping your meal keto-friendly. Enjoy!

So, prepare your taste buds and embark on a keto-friendly culinary adventure with our delicious chilli con carne recipe. From its rich history to its health benefits and customisable nature, this dish offers a perfect blend of flavours and nutrition. Let's dive into the detailed recipe and explore the keto chilli con carne world together!

If you liked this keto recipe, check out our recipe for Keto Burrito Bowls.

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