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
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Protein 36g
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Total fat 17g
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–Saturated fat 7g
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Carbohydrates 50g
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–Sugars 7g
-
Dietary fibre 9g
-
Sodium 90mg
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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.
Photographer: Melanie Jenkins
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.
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.