Slow Cooked Spicy Beef Curry
Slow cooking beef makes use of the often budget-friendly tough, lean cuts. These don’t have as much fat, but they do have something called collagen, found in connective tissue. This breaks down over long cooking, rendering the meat tender and super tasty.
Collagen plays a vital role in the health of your skin, bones and connective tissues, keeping joints strong, making skin elastic and helping protect your organs, as well as other functions. Simply put, collagen holds your body together.
Serves 6
Ingredients
MARINADE:
150ml low-fat natural yoghurt
1 kilo lean casserole steak, cut into 3 centimetre pieces
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
CURRY:
1 tbsp olive oil
1 white onion, diced
2 tbsp ground coriander
1½ tbsp ground cumin
6 cardamom pods
1 tsp ground turmeric
2 tsp garam masala
½ tsp black pepper
4 dried Kashmiri chillies
1 green chilli, diced
3 garlic cloves, crushed
3 centimetre piece ginger, peeled and grated
2 tbsp tomato paste
400g tin chopped tomatoes
½ litre beef stock
1 lemon, juiced
Method
Begin by combining the ingredients for the marinade in a large bowl, making sure to mix well.
Once the marinade has come together, add the steak and massage the marinade into the meat so that it absorbs the delicious flavours. Cover with kitchen wrap and place the steak in the fridge for at least 2 hours, or overnight if possible!
Heat the oil in a large frying pan and cook the marinated steak for 5 minutes until it has sealed.
Add the onions to the pan and gently sauté them until they have softened and are turning translucent.
Add the coriander, cumin, cardamom, turmeric, garam masala, black pepper, Kashmiri chillies, fresh chillies, garlic and ginger to the pan and let them cook for 4 minutes, by which point the spices will smell aromatic.
Stir in the tomato paste, stock, chopped tomatoes and lemon juice. Bring the sauce to a simmer before transferring the curry to a slow cooker and cook on high for 3 hours.
Once the meat is tender and the sauce looks rich and moreish, season to perfection.
To serve, scatter over some freshly chopped coriander for some added freshness and enjoy.
Calories below are for the curry alone, which can be enjoyed in a dish as a soothing winter warmer. Alternatively, served over rice or with chapati.
Nutrition
Calories 224
Protein 30
Carbs 18
Fat 4
Fibre 2