Beef masala

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Steve Brown

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Nothing beats a warming curry — and it's even better when it's good for you!

Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

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1 tablespoon olive oil
1 large onion, chopped
2 tablespoons curry leaves
1 tablespoon masala curry paste
3 teaspoons ginger paste (fresh section in supermarket)
600g lean rump steak, cut into 2-3cm pieces
500g low-GI potatoes, chopped
1½ cups salt-reduced beef stock or water
2 large carrots, chopped
¼ cup coriandercilantroX leaves
1 large bunch broccolini, pieces halved
8 small pappadums

Instructions

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1 Heat oil in a large, non-stick frying pan over medium-high heat. Add onion and cook, stirring, for 2-3 minutes. Add curry leaves, cook 1 minute. Stir in masala and ginger pastes, cook 30 seconds.

2 Add beef and stir to coat. Cook 1-2 minutes until lightly browned. Add potatoes and cook, stirring, for 1 minute to coat. Add stock and carrot. Bring mixture to boil, reduce heat. Cover and simmer for 10-12 minutes.

3 Uncover and cook a further 10-15 minutes until potato is tender and sauce has thickened. Season and stir through coriander.

4 Meanwhile, steam broccolini over a pan of simmering water 3-4 minutes until just tender. Cook papadums according to packet instructions.

5 Divide curry among serving bowls. Serve with broccolini and pappadums.

Nutrition Info (per serve)

Calories 394 cal

Kilojoules 1645 kJ

Protein 39.4 g

Total fat 14.3 g

Saturated fat 3.6 g

Carbohydrates 25.9 g

Sugar 11.9 g

Dietary fibre 10.9 g

Sodium 582 mg

Calcium 95 mg

Iron 6.3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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