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Beef Curry (East Africa).
Beef Curry (East Africa). Shiraz Meherali

Beef Curry

by a UK based family originating in East Africa
31 May 2009
Serves 4

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.

Healthy Hints

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.

Ingredients

  • 500 g lean beef, cubed

  • 250 g tinned tomato

  • 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 potato, cut into small cubes

  • 1 tsp garam masala, ground

  • 2 tbsp fresh coriander, chopped

Cooking Guide

1. 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.

2. 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.

3. 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.

3. 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.

4. Garnish with coriander and serve.

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Food Facts

  • Fat
    Low
  • Sat Fats
    Low
  • Sugars
    Low
  • Salt
    Med
  • Calories275kcal
  • Protein30.0g
  • Fat7.2g
  • Saturated fat3.0g
  • Carbohydrate24.0g
  • Sugars (Total)3.9g
  • Fibre2.3g
  • Salt equivalents1.5g