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.
Servings: 6 to 8
Ingredients:
| 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% |
-
2 tbsp (25 mL) vegetable oil
2 lb (1 kg) stewing beef cubes
2 onions, chopped
4 cloves garlic, minced
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) curry paste
1 can (19 oz/540 mL) tomatoes
1 can (400 mL) light coconut milk
2 plantains (1 lb/500 g total), peeled and sliced
2 sweet potatoes (1-1/2 lb/750 g total), peeled and cut in chunks
1/4 cup (50 mL) chopped fresh coriander
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.
Additional Information
Source
Canadian Living Magazine: February 2004
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