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Beef cheek rendang

Photographer: Melanie Jenkins

First published: Sep 2018

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

More weights & measures

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

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Guide to shopping for beef

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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.

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