Red Beef Curry - Healthier. Happier.

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Red Beef Curry
  • 2 cups rice
  • 2 teaspoons vegetable oil
  • 400g lean blade steak, sliced into strips
  • medium onions, sliced
  • 3 teaspoons red curry paste
  • ½ cup reduced-salt chicken stock*
  • 500g pumpkin, finely diced
  • 2 red capsicums, seeded and finely sliced
  • rind of 1 lemon, grated
  • 250mL reduced-fat coconut milk
  • 1 bunch English spinach leaves, washed and roughly chopped
  1. Cook rice following packet directions.
  2. Heat half the oil in a large pan, pan-fry beef for 5 minutes until brown, set aside.
  3. Heat remaining oil and pan-fry onion until tender.
  4. Stir through the curry paste, stock, beef, pumpkin, capsicum and lemon.
  5. Simmer for 10 minutes until pumpkin is soft, adding a little water if necessary.
  6. Pour in coconut milk, stir through spinach and cook until wilted.
  7. Do not boil. Serve over rice.

Tip: To reduce fat content, substitute one can of low-fat evaporated milk and one teaspoon of coconut essence for coconut milk.

Storage Suggestions

Can be stored for up to 3 days in the refrigerator. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Medium sized saucepan
  • Large non-stick frypan

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


486g Quantity per serving Quantity per 100g
Energy 2019kJ 416kJ
Protein 25.0g 5.0g
Fat, total 9.1g 1.9g
— Saturated 4.1g 0.9g
Carbohydrate 70.3g 14.5g
— Sugars 11.2g 2.3g
Fibre 8.4g 1.7g
Sodium 267mg 55mg
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