MASSAMAN BEEF CURRY
PREP TIME: 10 MINS
COOK TIME: 55-60 MINS
SERVES 2 (AS A MAIN)
1 Tbsp massaman curry paste
or gluten-free curry paste
1 tsp garam masala
300g blade steak, trimmed of
fat, cut into chunks
150ml water
100ml light coconut milk
1 brown onion, cut into thin
wedges
350g Spud Lite potatoes,
unpeeled, chopped
8 cherry tomatoes, halved
200g green beans, trimmed,
steamed, to serve
Flat-leaf parsley leaves, to serve1 Heat a medium non-stick
saucepan over medium-high
heat. Add the paste, garam
masala and beef. Cook, stirring
often, for 2 minutes or until the
beef changes colour. Add the
water, coconut milk and onion.
Cover and bring to a simmer over
medium-high heat. Reduce heat
to medium-low and simmer,
covered, for 20 minutes.2 Add the potato and tomato
to the curry. Simmer, uncovered,
over medium heat for 25-30
minutes or until the meat is
tender and the potato breaks
down a little to thicken the sauce.
3 Divide the curry between
shallow serving bowls. Serve
with green beans and sprinkle
curry with parsley.HEALTH TIP
By using light coconut milk in
place of regular coconut milk, the
saturated fat content of this dish is
reduced by 30 per cent.FRIDAY
NUTRITION INFO
PER SERVE 1710kJ,
protein 40g, total fat 13g
(sat. fat 6g), carbs 26g,
fibre 11g, sodium 237mg- Carb exchanges 1 ½
- GI estimate medium
- Gluten-free option
- Lower carb
GFO LC22 JULY/AUGUST 2019 diabetic living