Garlic Beef Curry Recipe

A tasty fragrant and healthy beef curry.

Ingredients

• 400g lean beef, diced or cut into strips
• 1 large onion, diced
• 2 cloves garlic, crushed
• ½ tsp each of cumin, coriander, paprika, turmeric
• 1 tsp garam masala
• Olive oil spray
• 1 cup salt-reduced vegetable stock
• 220g canned, drained chick peas
• 1 green capsicum
• 1 tbsp cornflour
• ½ cup water
• 8 cups vegetables (fresh or frozen) any combination of green beans, carrots, zucchini, broccoli, cauliflower, peas, squash and corn.
• 1 1⁄3 cups dry rice (4 cups cooked)

Method

1. Heat frypan and spray with oil spray.
2. Add diced onion and brown with the crushed garlic.
3. Add spices (cumin, coriander, paprika, turmeric, garam masala) and cook for approximately 2 minutes until
4. Then add cubed beef and stir until brown.
5. Add the salt-reduced vegetable stock, chickpeas, and capsicum.
6. Reduce heat and simmer for approximately 30 minutes.
7. Bring a large pot of water to the boil and add rice.
8. Boil rice until cooked, approximately 15 minutes.
9. Mix cornflour in water, then stir into the curry.
10. Increase heat, bring to boil and stir until it thickens.
    (OPTIONAL: Remove from heat and stir a small tub of low fat yoghurt through curry for a creamy texture.)
11. Steam or microwave vegetables.
12. To serve, place the Portion Control Disc on top of a dinner plate. Fill each section with its specified contents.
13. Remove your disc and enjoy your well-portioned, nutritious meal.