Updated: Aug 21, 2020
Beef and marinade: • 150 ml fat-free Greek yogurt • 1 tsp pink salt • 1 kg lean braising/casserole steak (cut into small chunks) • 1 tsp cumin • 1 tsp coriander • 1 tsp turmeric
Curry: • 1 large onion brown) • 2 tbsp ground coriander • 1.5 tbsp ground cumin • 6 cardamom pods (sew them onto a piece of thread to keep them together) • 1 tsp turmeric • 2 tsp garam masala • 1/2 tsp freshly ground black pepper • 2 fresh red chilli's (finley chopped) •1 fresh green chilli (finely chopped) • 2 tsp of minced garlic • 1 tsp of minced ginger • 2 tbsp tomato paste (I just use woollies select brand) • Beef stock powder (Massel, 3 Tbsp) + water (500-600ml) • 400 g tinned chopped tomatoes (I used Siena) • Juice of 1 lemon • Light coconut milk (Pandaroo) 1 x small tin (160ml)
Topping: 1. 1 small bunch Fresh coriander roughly chopped 2. 3 Tbsp Chobani yoghurt 3. ¼ grated cucumber
METHOD: 1. Place the beef and marinade ingredients into a medium sized bowl and mix together until everything is combined. Cover with plastic wrap and place in the fridge to marinade for 1-2 hours (or overnight).
2. Place beef in a large frying pan with the spray oil. Cook for 5-6 minutes until sealed. (You'll probably notice watery liquid coming off the beef and marinade as you cook. Drain off most of it (otherwise you'll just be boiling the beef).
3.Once the beef is sealed, add in the onion and turn the heat down to medium. Stir and cook for 3 minutes until the onion starts to soften.
4.Add in the coriander, cumin, cardamom, turmeric, garam masala, black pepper, whole and chopped chillies, garlic and ginger. Cook for 3-4 minutes, stirring a few times until the spices start to release their aroma.
5. Stir in the tomato paste, stock, chopped tomatoes, coconut milk, 1-2 extra tablespoons of yoghurt (to thicken) and lemon juice. Bring to a simmer, then transfer to your slow cooker. Cook on or low for 5-6 hours.
7. Meanwhile you can make the yoghurt cucumber sauce by mixing ¼ grated cucumber (squeeze out the excess juice) with 3 Tbsp of Chobani yoghurt + salt and a small handful of coriander (set aside in the fridge)
8. Serve curry over basmati rice and cucumber sauce.
Fat 10 | Protein 43 | Carbohydrates 13 total 316 calories per serve (for curry no rice)
This is one of the many recipes included on our meal plans with all macros calculated for your goals basal metabolic rate, and total Daily Energy Expenditure. How can you not succeed with meal options this tasty!?
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