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Low fat Beef Curry

curry13-575x390Serves 4

Enjoy this delicious beef curry that has been modified to reduce the total and saturated fat and increase the fibre content by simply using less beef and replacing it with lentils and vegetables.

Ingredients

  • 2 medium onions
  • 1 tsp fresh ginger, chopped
  • 1 garlic clove, chopped
  • 1 tbsp of curry powder
  • 500g of lean beef, fat trimmed and cut into cubes
  • 1/8 tsp of ground cardamom
  • 1/8 tsp of ground cloves
  • ½ cup of uncooked brown lentils
  • 1 medium carrot, chopped
  • 1 medium zucchini, chopped
  • 4 medium ripe tomatoes, chopped
  • 1 cup of water
  • 4 teaspoons of cooking oil

Method

  1. Heat oil in a non-stick pan and fry onions until transparent.
  2. Add ginger, garlic and curry powder and cook on a low heat for a few minutes.
  3. Stir in meat, spices, lentils, carrots, zucchini, tomatoes and water.
  4. Cover and simmer for 90 minutes.
  5. Remove lid and simmer for 20 minutes

Nutrition Information (per serve)

Energy = 1419kj/337cal

Carbohydrate = 18 (1 exchange)

Fat = 11

Saturated fat = 2

Fibre = 8g

 
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Vegetable Chilli Bowl

2010_02_23-black-bean-chiliServes 2-3

Ingredients:

  • 1 tablespoon of olive oil
  • 1 onion, roughly chopped
  • 2 garlic cloves, finely chopped
  • 1 red capsicum, halved and cut into squares
  • 1 zucchini, cut into chunks
  • ½ tablespoons of chilli powder (or to taste)
  • ½ tablespoon of ground cumin
  • 1 x 400g cans peeled tomatoes, roughly chopped, juice reserved
  • 1 cup of red kidney beans, rinsed and drained
  • 1 cup of chickpeas, rinsed and drained
  • Ground pepper
  • ¼ cup of flat parsley
  • ¼ cup of coriander leaves
  • 1 tablespoon of lemon juice
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Bolognaise sauce

Serves 2

Ingredients

  • Olive oil spray
  • 1 onion, finely chopped
  • 3 garlic cloves, crushed
  • 1 carrot, diced
  • 1 small red capsicum, diced
  • 1 small zucchini, diced
  • 1 cup of mushrooms, chopped
  • 1 large can of kidney beans
  • 2 tablespoons of basil pesto
  • 400g can diced tomato
  • 2 tablespoons tomato paste
  • 100g lean beef mince

 

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Love your Legumes

Whether you use the dried or canned varieties, health add them to a common dish or serve them as a main feature, you are doing yourself favours by including legumes in your diet. This versatile little food is packed with nutrients providing numerous health benefits.

Legumes maybe foreign to some or a regular guest on the menu for others. If you are looking for more ways to include them in your diet try this recipe for spicy bean patties as an alternative to beef patties to make healthy, delicious hamburgers or simply serve with a salad for a light meal.

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Recipe – Delicious Dips

 

dipsImpress your friends and family this festive season with these simple, yet delicious dips. They will prove that party food can be tasty and nutritious at the same time.

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