Hot beef and potato curry

This fiery beef curry will satisfy the taste buds of those who love their curry hot. It’s simple to make and low in fat and calories. Served with brown rice and a side salad, it’s a perfect, healthy meal suitable for people who are lactose-intolerant or are following cholesterol-lowering or Mediterranean diets.

• Ingredients
• Method
• Nutritional content

Ingredients

Makes 4 serves

• 2 tsp polyunsaturated vegetable oil
• 1 large onion, finely diced
• 3 cloves of garlic
• 2 tsp minced chilli
• 2 tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp coriander seeds
• 250 g trim beef fillet, diced
• 2 large potatoes, peeled and diced
• 100 g green beans, chopped
• 1 beef stock cube
• 50 mL lemon juice
• 1/2 cup water
• 1 tsp cornflour, mixed with about the same amount of water to make a paste
• Salt and pepper to taste

Method

1. Pour the oil into a non-stick sauce pan.
2. Add the onion, garlic, chilli and spices and cook until the onions are soft and you can smell the aroma of the spices.
3. Add the beef and fry until browned on all sides to seal in the juice.
4. Add the potatoes, green beans, stock, water and lemon juice.
5. Cover and cook for about 40 minutes or until the meat is tender. You may need to add water if the curry becomes too dry.
6. When the meat is tender, add the cornflour mixture to thicken the juices.
7. Cook for a further 5 minutes.
8. Serve hot.

Preparation time: 15 minutes
Cooking time: 1 hour
Difficulty rating: Easy
Tips

• Serve this curry with brown rice for a tasty, fibre-rich meal. Wholegrain cereals like brown rice contain more fibre than processed grains like white rice and bread. Fibre should be eaten every day and is used by the gastrointestinal system to digest food;
• Serve with a cucumber, mint and yoghurt side salad. It’s delicious and you’ll also be adding vitamins and minerals to keep your body healthy, and calcium for healthy teeth and bones. Individuals who have trouble consuming enough calcium each day should try to add calcium to every meal, especially those with increased calcium requirements, including:
  • Pregnant women in the second or third trimester;
  • Breastfeeding women;
  • Adolescent girls and mature women.
• If you’re cooking for someone who follows a gluten-free diet (e.g. a person with coeliac disease), check the package label to ensure the cornflour you use is wheat free.
• Reduce the amount of chilli if you’re cooking for kids or want a spicy curry that’s not hot.
• When shopping, choose beef with no visible fat.

Nutritional content

Nutritional analysis per serve:

Energy	793 kJ 190 cal
Protein	16.8 g
Total fat	7.1 g
Saturated fat	1.8 g
Carbohydrates	12.7 g
Total sugars	4.3 g
Fibre	3.7 g
Sodium	89.6 mg
Cholesterol	36.3 mg
Potassium	647.9 mg

 

More information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.