En­joy warm­ing cur­ries full of healthy ve­g­ies & pro­tein this win­ter

Healthy Food Guide (Australia) - - RECIPES -

Beef & spinach saag (p51) Serves 4 Cost per serve $4.30 Hands-on time 20 min Cook­ing time 2 hours, 15 min Suit­able to freeze (after step 2) di­a­betes friendly

1 ta­ble­spoon sun­flower oil

600g oys­ter blade steak, fat trimmed, cut into 2cm pieces

1 large brown onion, chopped

3 gar­lic cloves, crushed

2 long red chill­ies, de­seeded, finely chopped

2 tea­spoons finely grated gin­ger

1 tea­spoon garam masala

2 tea­spoons ground cumin

4 medium toma­toes, chopped

2 cups re­duced-salt beef stock

150g baby spinach

¼ cup re­duced-fat plain yo­ghurt

4 cups steamed snow peas and green beans, to serve

2 warmed naan breads, halved, to serve

1 Pre­heat the oven to 140ºC. Heat 1 tea­spoon of oil in a large oven­proof pan over high heat. Add half of the beef and cook, stir­ring, for 2–3 min­utes, or un­til browned. Trans­fer beef to a bowl. Re­peat with 1 tea­spoon of oil and the re­main­ing beef.

2 Heat re­main­ing oil in the same pan; re­duce the heat to medium. Sauté onion for 5 min­utes, or un­til soft­ened. Add gar­lic, chilli, gin­ger, garam masala and cumin; cook, stir­ring, for 2 min­utes, or un­til the mix­ture is fra­grant. Re­turn beef to pan with toma­toes and stock and bring to the boil. Cover, place in pre­heated oven and bake for 2 hours, 15 min­utes, or un­til the beef is very ten­der. 3 Re­move pan from oven, stir through spinach and yo­ghurt. Serve with steamed snow peas and beans, and naan bread.

South In­dian prawn & co­conut curry (p53) Serves 4 Cost per serve $5.40 Time to make 35 min Suit­able to freeze gluten free dairy free

1 medium red onion, chopped

2 gar­lic cloves, chopped 3cm piece gin­ger, peeled, chopped

2 long green chill­ies, chopped, plus ex­tra, to serve

½ tea­spoon ground turmeric

2 tea­spoons ground cumin

2 tea­spoons sun­flower oil

400g po­ta­toes, peeled, chopped

2 large car­rots, cut into rounds

½ cup re­duced-fat co­conut milk

500g peeled green prawns, tails in­tact

1 large zuc­chini, halved, thinly sliced

100g baby spinach

2 cups steamed brown bas­mati rice, to serve

1 Place onion, gar­lic, gin­ger, chilli, turmeric and cumin in a food pro­ces­sor and blitz un­til a paste. 2 Heat oil in a large heavy-based saucepan over medium heat. Add the curry paste and cook, stir­ring, for 2–3 min­utes, or un­til fra­grant. Add po­ta­toes, car­rots and 1 cup of wa­ter, and bring to the boil. Re­duce heat to low and sim­mer, cov­ered, for 15 min­utes, or un­til potato is nicely ten­der. 3 Add co­conut milk, prawns and zuc­chini, and sim­mer, un­cov­ered, for 5 min­utes. Stir through the spinach un­til just wilted. Serve with steamed rice and gar­nish with ex­tra green chilli.

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