CAL P/SERVE
518
kJ P/SERVE
2170
FAT P/SERVE
21.1g
SODIUM P/SERVE
144g
We have used a slow cooker for this recipe however you can use an oven on low heat 140-150C in a casserole dish with a lid.
This recipe is is low saturated fat, low sodium, low sugar, high protein.
Ingredients
- 800g beef, chuck diced
- 2 large onions, diced
- 1 tbsp. ginger, crushed
- 4 cloves garlic crushed
- 1 can tomato, diced
- 11/2 cups beef stock
- 3 tbsp. tomato paste
- 2 tsp. each turmeric/cumin/Garam masala/cardamom/coriander
- ½ teaspoon chilli paste (double for more heat)
- 2-3 potatoes, cubed
- 1 tbsp. olive oil
- 3 Cups cooked rice
- Natural Yoghurt (optional)
Method
- We used slow cooker, however you can use just a pot on stove and transfer to oven proof dish, low and slow.
- Heat oil and sauté onions on low heat for 5 minutes. When cooked transfer to a bowl and set aside.
- Turn up heat to med high and brown meat in 2 batches. Take out and set aside.
- Add onions back to pan, turn heat to medium, and add the powdered spices, stirring for 1 minute to release aromas then add beef back to pan. Add the garlic, ginger and chilli and stir a further 1 minute.
- Now add the tomatoes, stock and paste and simmer for 5 minutes, stirring.
- Turn heat down to lowest point and simmer for 2 hours. Add the cubed potato, stirring in and cook a further 1 hour or until meat & potato tender.
- Serve with rice and drizzle natural yoghurt on top.
Nutrition Table
Servings: 6
Serving size:462g
Average Serve | Average 100g | |
---|---|---|
Energy | 2170 kJ | 470 kJ |
518 Cal | 112 Cal | |
Protein | 47.3 g | 10.2 g |
Fat, total | 21.1 g | 4.6 g |
- Saturated | 6.7 g | 1.4 g |
Carbohydrate | 30.7 g | 6.6 g |
- Sugars | 6.3 g | 1.4 g |
Sodium | 144 mg | 31 mg |