You know the old adage; "less is more" rings true even when we are talking about mealtimes. A well balanced meal does not have to consist of four dishes like meat, veg, starch, and salad. A well balanced meal can also be a one dish meal in a pot or a baked casserole.
One of my favourite go to meals especially on a rainy evening is chili and cornbread, I may be extra good on that day and serve it up with some steamed vegetables on the side, but most times its plain chili, either made with ground beef or chicken and homemade corn bread, which, by the way is a cinch to make.
Chili is a great bowl of super nourishment, the beans provide loads of protein, some carbs and fibre, the tomatoes are super rich in lycopene and vitamins, and the meat is protein as well. You can vary your meat from chicken, to beef to lamb and pair it up with different beans like red beans or black beans for delicious variety. You can even vary the ratio of meat to beans like I do, using less meat, and more beans for a healthier meal.
Spice it up with good quality chili powder, some cumin for smoky depth of flavour and some adobe chili for extra spiciness if you like! Slow simmer it for about 30 minutes while that is simmering you can stir up your cornbread and bake for 20 minutes. Dinner is ready in a snap, and what is even better any leftovers you can take for lunch the next day! No fighting please!
CHILI CON CARNE
1/2 lb lean ground beef
1 tbs freshly made herb seasoning
4 cloves garlic, minced
2 tbs vegetable oil
2 onions, cut into eights
2 to 4 tbs good quality Chili powder, more or less to taste
1 tbs cumin
1 smoked jalapeno in Adobe sauce (optional)
1 14 oz tin diced tomatoes, no salt added, like Hunts
1 14 oz tin, good quality red beans like Goya
1 tbs chopped chadon beni
Salt and black pepper to taste
Pinch brown sugar
Season meat with herbs and garlic. Heat oil in a heavy medium sized pot. Add meat and cook until no longer pink. Add onions and stir, add chili powder, cumin and pepper if using, stir. Now add the beans and the tomatoes. Cook until bubbly. Add sugar, stir and simmer for 30 minutes, covered, stirring occasionally. Taste and adjust seasonings. Serve with a light garnish of chadon beni.
ISLAND CORN BREAD
11/4 cups milk
1 tbs lime juice
11/2 cups all-purpose flour
11/2 cups cornmeal
1 tsp brown sugar
1 tsp salt
1 tbsp Baking powder
1/2 tsp baking soda
2 eggs
1/4 cup vegetable oil
Preheat oven to 375ºF
Combine milk with lime juice, let stand for ten minutes. In a large bowl combine flour, cornmeal, sugar, salt, baking powder, baking soda.
In a separate bowl beat eggs, add milk and oil. Stir wet ingredients into dry ingredients. Do this quickly.
Spoon batter into greased nine- inch baking pan. Bake for 35 minutes until golden and is springy to the touch. Turn onto a cooling rack. Serves six to eight.
