Tested till perfect Curried Banana Beef Stew

Curried Banana Beef Stew

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: February 2004

Recipe4 out of 5 based on 7 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 6 to 8

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
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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.

Nutritional Information Per each of 8 servings: about

cal 410 pro 28g total fat 16g sat. fat 6g
carb 39g fibre 3g chol 56mg sodium 343mg

% RDI:

calcium 5 iron 25 vit A 136 vit C 47
folate 15
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