Beef and potato vindaloo
Serves 4. ready in 2 hours 15 mins, plus marinating
Ingredients
700g lean stewing beef, cut into large chunks
100ml red wine vinegar
Low-cal cooking spray
4 onions
8 garlic cloves, peeled
3 red chillies
3cm piece root ginger, peeled and grated
1tbsp mustard powder
1tbsp ground cumin
1tbsp ground coriander
1tbsp paprika
2tsp turmeric
2tsp cayenne pepper
1tsp ground cinnamon
2 bay leaves
600g potatoes, peeled and cut into chunks
Chopped coriander
Boiled dried rice
STEP 1 Place the beef in a bowl, add the vinegar and season. Chill for 2 hours.
STEP 2 Preheat the oven to 180°C/fan 160°C/gas 4. Spritz a large casserole pan with low-cal cooking spray and place over a mediumlow heat. Finely chop 3 onions and cook for 15 mins, stirring occasionally.
STEP 3 Meanwhile, roughly chop the remaining onion and put it in a food processor with the garlic, chillies, ginger and all the spices and blend to a purée. Stir the purée into the fried onions, add 2 tbsp water and cook for 5 mins.
STEP 4 Drain the beef in a colander, reserving the marinade. Spritz a frying pan with low-cal cooking spray and place over a medium heat. Add the beef and stirfry in batches until browned.
STEP 5 Add the beef to the onions in the casserole pan. Pour in the marinade and 500ml water, add the bay leaves and stir well.
STEP 6 Bring to a simmer, then put a piece of greaseproof paper on top of the curry and cover with a lid. Transfer to the oven and cook for 45 mins.
STEP 7 Stir in the potatoes, cover again, and cook for 1 hour. Scatter over coriander and serve with rice.