Recipe Science
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High Fat Beef Mince
The meat bathes in it's own fat and spices becoming gently soft and moist.
Delicious
A perfect healthy beef chilli recipe. Family favourite. Sumptuous and delicious.
Satisfying Beef Chilli for People with High Cholesterol
Science - https://pubmed.ncbi.nlm.nih.gov/36678207/
High fat beef is proven to reduce damaging sdLDL particles, and choosing it tends to lower carbohydrate intake.
Recipe
High fat beef mince is medium fried with all the spices, garlic until the water is evaporated then add the onion and fry gently until soft, add tomato passata (relatively high fibre). Simmer on low for about an hour with occasional stirring.
Serves 4
Ingredients
750g 20% fat beef mince (ground beef), ideally grass fed.
Salt and Pepper
1 knob botter
Chilli powder or flakes - approx 1/4 teaspoon
1/2 teaspoon cumin powder
1/2 teaspoon cinnamon
Mustard seeds - 1 rounded teaspoon
4 cloves of garlic thinly sliced
Chocolate powder - 1 teaspoon
2 medium onions finely chopped
Fresh lime
Method
Heat pan on medium and melt butter
Add mince and spices and stir occasionally throughout
Fry on medium heat water evaporated 25 minutes
Add onion and fry for 15 minutes
Add passata and simmer on low
(option - add red kidney beans)
Squeeze quarter of lime over - for flavour and helps with iron absorption
Serve with 2 generous servings of: green beans, peas, boiled or butter fried cabbage, spinach, carrots, butter roasted parsnips.