Beef Madras

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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

Excellent source of iron

Low Sodium

Ingredients

500-650g lean Quality Mark beef for casseroling
1 tablespoon tamarind pulp (or use 2 tablespoons lemon juice)
1 onion, peeled and diced
4 cloves garlic, crushed, peeled and thickly sliced
5cm piece ginger, peeled and shredded
1½ tablespoons curry powder (see tip below)
6 curry leaves, optional (see tip below)
1 teaspoon peppercorns
400g can diced tomatoes in juice

Method

If using, soak the tamarind pulp in ¼ cup warm water for 5 minutes. Knead to a slurry and strain, discarding the pulp.

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.

Suitable Cuts
Nutrition
Tips & Tricks

Nutrition Information Per Serving

Serving size: 203g

Energy kJ (kcal)	730 (174)
Protein (g)	23.6
Fat (g)	6.5
Saturated (g)	2.0
Carbohydrate (g)	4.6
Sugars (g)	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.