Featured low GI recipe – Chilli con pollo

Featured low GI recipe – Chilli con pollo

(Serves 4)


  • 2 teaspoons olive oil 
  • 1 onion, finely chopped
  • 500g lean minced (ground) chicken or ostrich
  • 1-2 teaspoons mild chilli powder
  • 400g can chopped tomatoes
  • 2 tablespoons tomato paste (concentrated purée) 
  • 400g can red kidney beans, drained and rinsed
  • 400g basmati rice, rinsed and drained
  • 4 tablespoons chopped parsley
  • 250 g (l cup) low-fat plain yoghurt 


  1. Heat the oil in a large saucepan.
  2. Add the onion and cook over medium heat for 3 minutes, or until soft.
  3. Increase the heat and add the chicken.
  4. Cook until browned, breaking up any lumps with a wooden spoon.
  5. Add the chilli powder and cook for I minute.
  6. Add the tomato, tomato paste and 125 ml (4 fl oz/½ cup) water and stir well. Bring to the boil. 
  7. Then reduce the heat and simmer for 30 minutes. 
  8. Stir in the kidney beans and heat through.
  9. Season to taste with salt and freshly ground black pepper.
  10. Meanwhile, cook the rice.
  11. Sprinkle the chilli con pollo with the parsley and serve with yoghurt and rice. 

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