Curried Banana Beef Stew
This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| Per each of 8 servings: about | - |
| cal | 410 |
| pro | 28 g |
| total fat | 16 g |
| sat. fat | 6 g |
| carb | 39 g |
| fibre | 3 g |
| chol | 56 mg |
| sodium | 343 mg |
| % RDI: | - |
| calcium | 5 |
| iron | 25 |
| vit A | 136 |
| vit C | 47 |
| folate | 15 |
- Portion size: 6 to 8
This mildly spiced dish gets a touch of sweetness from the plantains and sweet potatoes. Use green plantains because they are firm and will not fall apart during cooking. Serve over basmati rice.
Ingredients
- 2 tbsp 2tbspvegetable oil
- 2 lb 2lbstewing beef cubes
- 2 2oniononions, chopped
- 4 4cloves garlic, minced
- 1/2 tsp 1/2tspsalt
- 1/4 tsp 1/4tsppepper
- 2 tbsp 2tbspcurry paste
- 1 can (19 oz/540 mL) 1can (19 oz/540 mL)tomatotomatoes
- 1 can (400 mL) 1can (400 mL)light coconut milk
- 2 2plantainplantains, peeled and sliced, (1 lb/500 g total)
- 2 2peeled sweet potatosweet potatoes, cut in chunks (1-1/2 lb/750 g total)
- 1/4 cup 1/4cupfresh coriander, chopped
Preparation
In shallow Dutch oven, heat 1 tbsp (15 mL) of the oil over medium-high heat; brown beef, in batches. Transfer to plate. Drain off fat in pan.
Add remaining oil to pan; fry onions, garlic, salt and pepper over medium heat until softened, about 5 minutes. Add curry paste; cook, stirring, for 1 minute. Add tomatoes and bring to boil, breaking up tomatoes with spoon and scraping up brown bits from bottom of pan. Reduce heat to medium; add coconut milk.
Return beef and any accumulated juices to pan; cover and simmer until meat is tender, 1-1/2 hours. Add plantains and sweet potatoes; simmer, covered, for 20 minutes. Uncover and simmer, stirring occasionally, until thickened and potatoes and plantains are tender, about 15 minutes. Sprinkle with coriander.
Source : Canadian Living Magazine: February 2004
