A spicy delight served with rice and relish to satisfy even the most demanding curry fan. This recipe is a good source of protein and carbs, and low in salt and fat.
- Serves: 2
- Time: 55 minutes
Ingredients
- 200g stewing beef or beef-style soya pieces
- 1 onion, finely chopped
- 1 pepper, finely chopped
- 1 carrot
- 2 garlic cloves
- 1 tbsp curry powder
- 400g tin of chopped tomatoes
- 1 tbsp mango chutney
- 1 tbsp tomato pur�e
- 130g brown basmati rice, uncooked
The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.
Method
1. Chop the beef into 2cm cubes.
2. Brown the beef in a pan over a low heat. Add the onion and cook for 5 minutes, stirring occasionally.
3. Add the chopped pepper, carrot and garlic, and cook for 5 minutes, stirring often to stop it from sticking. Add a little water if necessary.
4. Add the curry powder and stir well to mix.
5. Add tomatoes, mango chutney and tomato pur�e. Simmer gently for 20 minutes, adding more water if necessary.
6. Cook rice according to the packet instructions and serve.
Nutrition information
Nutrient |
Per 100g |
Per 581g serving |
Energy |
410kJ/97kcal |
2383kJ/564kcal |
Protein |
7.1g |
41.5g |
Carbohydrate |
14.2g |
82.5g |
(of which sugars) |
3.1g |
18.2g |
Fat |
1.7g |
9.8g |
(of which saturates) |
0.5g |
2.9g |
Fibre |
1.0g |
5.6g |
Sodium |
0.07g |
0.4g |
Salt |
0.2g |
1.0g |
Allergy advice
This recipe may contain soya.
Food safety tips
- always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat
- keep raw meat away from ready-to-eat foods such as salad, fruit and bread
- any leftovers should be cooled within 2 hours and frozen, or placed in the fridge for up to 2 days
- when reheating, always make sure the dish is steaming hot all the way through before serving
- never reheat food more than once
- leftover rice should be cooled and refrigerated within 1 hour and used within 24 hours
Article provided by NHS Choices