Mince curry with pop­pad­ums

YOU Diabetics - - Contents -

This is a fill­ing and tasty fam­ily meal that is easy to pre­pare.

CURRY

6 por­tions

Prepa­ra­tion time: 20 min­utes Cook­ing time: 20-25 min­utes 5 ml (1 t) olive oil 1 onion, chopped 2 gar­lic cloves, chopped 5 ml (1 t) grated fresh ginger 1 kg ex­tra-lean mince

(mix­ture of beef, pork and ostrich) 10 ml (2 t) mild curry pow­der 10 ml (2 t) strong curry pow­der 5 ml (1 t) garam masala 5 ml (1 t) turmeric 1 cin­na­mon stick

salt and pep­per 5 ml (1 t) grated le­mon zest 25 ml (5 t) le­mon juice 60 ml (¼ c) di­a­betic apri­cot jam 1 (400 g) can tomato purée hand­ful of chopped fresh co­rian­der 6 pop­pad­ums

SAM­BAL

2 toma­toes, chopped 1 spring onion, chopped 10 ml (2 t) chopped fresh co­rian­der 10 ml (2 t) brown vine­gar

1 Grease a fry­ing pan with non­stick spray, add the olive oil and heat. 2 Curry Fry the onion, gar­lic and ginger un­til soft. Add the mince and cook un­til done but not browned. 3 Add the curry pow­ders, masala, turmeric, cin­na­mon stick, salt, pep­per, le­mon zest, le­mon juice, jam and tomato purée and sim­mer for at least 10 min­utes or un­til fra­grant. Add the co­rian­der. 4 Puff up the pop­pad­ums for 1-2 min­utes in the mi­crowave. 5 Sam­bal Mix the in­gre­di­ents. 6 Serve the curry with the sam­bal and pop­pad­ums.

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