(from the Ismaili Nutrition Centre http://www.theismaili.org/recipe/53/Beef-Curry)
a UK based family, originating in East Africa
Curries are often prepared by frying onions and spices in oil before the main ingredients are added. Try this healthier method instead, where the natural fat from the beef gives enough moisture to cook the spices.
- 500 g lean beef, cubed
- 250 g tinned tomatoes
- 1 medium onion, chopped
- 2 tsp fresh garlic, crushed
- 2 tsp fresh ginger, crushed
- 3 tsp cumin powder
- 3 tsp coriander powder
- 3 tbsp water
- 1 tsp salt
- 2 large potatoes, cut into small cubes
- 1 tsp garam masala, ground
- 2 tbsp fresh coriander, chopped
This recipe had been sourced from Asian Food Survey
This dish gives you much less fat in a serving compared to a regular recipe. The trick is to cook the meat in it's own juices rather than frying it. And although the traditional recipe uses fried onions, we have suggested chopped raw onion to help you have a healthier dish.
- Heat a non-stick pan over a medium to high heat. Add the beef, stirring frequently to quickly brown the meat and seal in the juices.
It is better to do this in smaller batches to prevent overcrowding the pan and therefore allowing the meat to brown evenly.
- Add the tomatoes, onions, garlic, ginger, cumin and coriander powder, water and salt to the browned meat. Stir the mixture thoroughly and bring to a boil.
- Reduce the heat, cover and cook over a low heat for approximately 30 minutes or until the beef is tender but not yet fully cooked. Check occasionally to ensure the curry does not become too dry. Adjust by adding some water.
- Stir in the potatoes and garam masala, cover and cook for a further 10 minutes or until the potatoes are tender and the meat fully cooked.
- Garnish with coriander and serve.
Food facts per serving
Calories (kcal) 275
Protein (g) 30
Fat (g) 7.2
Saturated Fat (g) 3.0
Carbohydrate (g) 24.0
Sugar (g) 3.9
Fibre (g) 2.3
Salt (g) 1.5
Page Last Reviewed: 2013-11-18
Next Review Due: 2014-11-18