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Beef Madras
Curries from India’s south are spicy and hot, with plenty of thin sauce to mop up the rice.
Prep: 15 mins
Cook: 1 hour 30 mins
Serves 5-6
Good source of iron
Low Sodium
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Ingredients
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Method |
Nutrition Information Per Serving
Serving size: 203g| Energy kJ (kcal) | 730 (174) |
| Protein (g) | 23.6 |
| Fat (g) | 6.5 |
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Saturated (g)
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2.0 |
| Carbohydrate (g) | 4.6 |
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Sugars (g)
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3.7 |
| Sodium (mg) | 110 |
| Iron (mg) | 4.6 |
| Zinc (mg) | 6.0 |
| Vitamin B12 (ug) | 2.8 |
| Vitamin D (ug) | 0.0 |
| Selenium (ug) | 5.1 |
Iron is an essential mineral required for brain development in children, and energy and immunity for everyone.
- Curry powders vary from brand to brand, and while some people prefer to make curries from scratch with whole spices, pre-prepared curry powders will create terrific meals easily and attractively. Find a favourite brand and add a few extra flavourings like ginger or curry leaves to give your own twist.
- Curry leaves have a unique and slightly bitter taste and are a hallmark ingredient in Southern Indian-style curries. They are available dried in the spice section of the supermarket or fresh in the produce section.
- Curries using lean beef or lamb make a hearty complete dish when served with plenty of vegetables.
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BEEF + LAMB NEW ZEALANDPO BOX 33 648TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE
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Pan-fry the onion in a dash of oil in a large lidded frying pan or casserole. Add the garlic, ginger and curry powder and toss for 1-2 minutes.
Stir in the tamarind water or lemon juice, curry leaves if using, peppercorns and tomatoes and 1 cup water (reduce to ½ cup if using the slow cooker), and bring to the boil. Add the meat and lower the heat.
Cover and simmer over a very gentle heat for 1½ hours or until tender. Alternatively, cook in a lidded ovenproof dish at 140ºC for the same time, or in the slow cooker for 5-7 hours on low. Season with salt if wished.
Serve with your favourite Indian accompaniments such as rice, breads and yoghurt and dessicated coconut.