Beef cheek rendang
Try this tender beef rendang as a healthier take on the traditional Indonesian recipe. It's dairy free and high in iron, fibre and protein.
Serves: 6
Time to make: 2 hrs 30 mins , (1 1/2 - 2 hours slow cook)
Hands-on time: 20 mins
Total cost: $37.50 / $6.25 per serve
(at time of publication)
Ingredients
- 4 beef cheeks or osso bucco (800g), sinew trimmed and cut into 2cm chunks
- 1 tablespoon peeled and sliced ginger
- 1 medium onion, diced
- 4 dried long red chillies, seeds removed, chopped
- 4 cloves garlic
- 2 tablespoons chopped curry leaves (optional)
- pinch nutmeg
- 1 teaspoon ground cinnamon
- 2 teaspoons ground turmeric
- 1 tablespoon curry powder
- 3 tablespoons crushed roasted peanuts
- 3 tablespoons desiccated coconut
- 2 stalks lemongrass, sliced lengthwise
- ½ x 400ml can light coconut milk
- 4 cups cooked brown rice
- 8 cups steamed greens
Instructions
1 Spray a cast iron, lidded, deep pan with oil and set over a medium-high heat. When hot enough, brown the beef each side. Remove from pan and set aside.
2 In the same pan, reduce heat to medium, sauté ginger, onion, chilli, garlic and curry leaves, if using, for 3-4 minutes, or until soft. Add nutmeg, cinnamon, turmeric and curry powder and cook a further 2 minutes, stirring well. Return beef to the pan. Add peanuts, coconut, lemongrass, coconut milk and 2 cups water.
3 Cover and simmer for 1½ to 2 hours, until beef is soft. Check by stirring the rendang throughout cooking to ensure there is enough liquid and it doesn’t stick.
4 Serve with brown rice and steamed greens.
Variations
Make it gluten free: Check ground spices are gluten free.
Make it low FODMAP: Use 1 cup of finely sliced green leek leaves instead of onion and 2 tablespoons of garlic-infused oil instead of garlic.
HFG tip
You may find this article useful:
More delicious beef curries:
Nutrition Info (per serve)
-
Calories 510cal
-
Kilojoules 2130kJ
-
Protein 36g
-
Total fat 17g
-
–Saturated fat 7g
-
Carbohydrates 50g
-
–Sugars 7g
-
Dietary fibre 9g
-
Sodium 90mg
-
Calcium 120mg
-
Iron 5.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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One comment on Beef cheek rendang
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This was so worth the time to prep. Loved it and will definitely be making it again.