Curried Banana Beef Stew

Author: Canadian Living

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.

  • Portion size 8 servings

Ingredients

  • 2 tablespoons vegetable oil
  • 2 lbs stewing beef cubes
  • 2 onions chopped
  • 4 cloves garlic minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons curry paste
  • 1 can tomato
  • 1 can light coconut milk
  • 2 plantains peeled and sliced, (1 lb/500 g total)
  • 2 sweet potatoes cut in chunks (1-1/2 lb/750 g total)
  • 1/4 cup fresh coriander chopped

Method

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 facts <b>Per each of 8 servings:</b> about

  • Sodium 343 mg
  • Protein 28 g
  • Calories 410.0
  • Total fat 16 g
  • Cholesterol 56 mg
  • Saturated fat 6 g
  • Total carbohydrate 39 g

%RDI

  • Iron 25.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 136.0
  • Vitamin C 47.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Curried Banana Beef Stew

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