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Sunday, February 13, 2022


My slow cooker breakfast chili.

Makes 10-12 individual serves.

I developed this recipe over the past year or so and found a one-cup serve did not spike me at breakfast. Of course, it can be eaten at other times of day if you prefer. 


All are approximate, American equivalents in brackets.
  • 1kg Minced beef (2-3 lbs ground beef)
  • One cup chopped celery
  • 2 large or 3 medium sliced carrots
  • 1 sliced medium to large onion
  • 1 can diced tomato
  • 3 crushed/minced cloves garlic
  • 1 crushed or grated knob of ginger
  • 150gm dry weight (4-5 oz) red kidney beans
  • 2 tbs paprika
  • 1 tbs cumin seeds
  • 1 tbs oregano
  • 1 quill or 1 tsp cinnamon
  • 1 cup beef stock
  • Chili to taste. I use 2 or 3 very hot birds-eye from my garden. Use your favourite.

I set this up in the evening and leave it in the slow-cooker on low overnight. It can also be cooked in a large saucepan on the stove or in the oven but you'll have to work out your own timing for those methods.

At least 8 hours prior put aside the red kidney beans in a couple of cups of water to soak.

I use a wok for preparation but any large skillet will do. I use olive oil for medium heat frying. Fry the meat in batches, separating any clumps and add to the slow cooker when browned. At this stage the slow cooker is on high.

Add a little more oil and fry the onion on medium heat until translucent. Add the ginger and garlic and continue stir-frying. As the onion begins caramelising add the carrot and celery. Stir-fry until those are beginning to soften then add the can of diced tomatoes and all the spices and herbs. When the mixture begins bubbling transfer to the slow-cooker and change the temperature to low.

De-glaze the wok or skillet with the stock (I sometimes finish the de-glaze with a little red wine) and add the liquid to the slow-cooker. Drain the beans and add them to the mix and stir well. If the mix is too dry add a little water but not too much. Put the lid on and leave it on low for six to eight hours.

I have a one-cup serve for breakfast next morning and store the remainder, after removing the cinnamon quill, in one-cup containers in the freezer.


I often add other veges in modest portions if I have them in the fridge: capsicum (bell pepper), cabbage, broccoli, cauliflower etc. Similarly I might add some extra herbs from the garden (thyme, mint, parsley, basil) or other spices (nutmeg, turmeric) for some flavour variations. I have not worked out the carb count but this does not spike me after breakfast. The main carbs are from the beans, onion and carrot if you want to cut further.

Cheers, Alan
Everything in Moderation - Except Laughter

1 comment:

Goody said...

Thanks. I'm going to try this. So far on this prediabetes/locarb journey, I haven't eaten beans at all so I'm curious how and if this will affect my blood sugar.