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Minced Beef Curry. Nazma Lakhani
Healthy Hints
Use the leanest meat you can afford — this will help to cut the total fat and saturated fats. Keep the skin on the potatoes for added fibre, or use 200 grams of peas instead. The spices and lemon juice add flavour, which helps you to use less salt.
Ingredients
Ingredients
3 tbsp olive oil
2 medium onion, finely chopped
2 tbsp garlic paste
1½ tbsp ginger paste
1 tsp green chilli paste, or to taste
1½ tsp coriander powder
1 tsp cumin powder
½ tsp turmeric powder
1 tsp salt
500 g minced beef
250 ml water, or as desired
4 medium potato, peeled & quartered
2 tbsp tomato puree
2 tbsp lemon juice
2 tbsp fresh coriander, finely chopped
What does this chart mean?
- Calories490kcal
- Protein34.3g
- Fat23.8g
- Saturated fat6.3g
- Carbohydrate39.8g
- Sugars (Total)7.4g
- Fibre7.4g
- Salt2.1g
Directions
1. Heat the oil in a medium non-stick saucepan with a lid. Fry the onions on a medium to high heat until golden brown. This will take approximately 10 minutes.
2. Lower the heat and add the garlic, ginger and green chilli paste. Stir for 2 minutes.
3. Add the coriander, cumin and turmeric powder and salt and stir for a further 2 minutes.
4. Add the minced beef and cook over a medium heat for 10 minutes until the mince has browned.
5. Add the water, cover and cook over a low heat for 20 minutes. Use less water if you prefer less sauce.
6. Stir well and add the potatoes, tomato puree and lemon juice. Cover and cook for a further 20 minutes or until the potatoes are tender and cooked through.
7. Garnish with the fresh coriander
