About a year ago, I made a curry from scratch for the first time. I’d always been hugely intimidated by all of the spices and flavours before then. Since that first one, I’ve made many many different curries, many different times. I very much doubt they are authentic. Falling deep into the “brit trying to cook a curry” bracket instead. But, they are yummy!
One thing many of my curries* have in common is cream. I love cream, and butter and other lovely fatty things. My curries are rarely healthy. This is perhaps why I love them so much. I’m a huge fan of a big filling meal that makes you need a nap.
However, over the last few years, I’ve been steadily gaining weight. I have a few weeks when I decide to do something about it. Then slowly fall back into bad habits again. I’m not saying I’m massive, or desperately need to lose weight. But, I am at the point where my jeans don’t fit, and it’s making me unhappy. So, I’m making an effort to add some healthier meals to my diet.
I’m obviously still baking and making the more comforting meals, but I’m trying to balance things out a little more. I’m pleased to report that it’s working. Meals like this Healthy Beef Curry and plenty of exercise have helped me to lose about 8lbs in the last month which I’m super happy with.
This Healthy Beef Curry is low in fat, and calories. With around 300 per portion, meaning that you can add a good portion of rice and still come at 500. But, it doesn’t compromise on flavour. It’s slow cooked, so the beef is wonderfully soft, and the flavours are fantastic. It’s also incredibly filling so you are much less likely to overeat afterwards.
My Healthy Beef Curry Recipe
Healthy Beef Curry
- 150 ml Fat-free Greek yogurt
- 1 tsp Salt
- 700 g Diced beef
- 1 tsp Cumin
- 1 tsp Coriander
- 1 tsp Turmeric
- 10 Sprays Fry-light spray
- 1 Onion - Finely chopped
- 2 Green chillies - Finely chopped
- 1 Red Chilli - Finely chopped
- 3 garlic cloves - Crushed
- 1 inch Root Ginger - Peeled and grated
- 2 tbsp Coriander
- 1 tbsp Cumin
- 6 Cardamom pods - Seeds of
- 1 tsp Turmeric
- 2 tsp Garam masala
- 1/2 tsp Freshly ground black pepper
- 2 tbsp Tomato puree
- 500 ml Beef stock - Made with 1 cube
- 400 g Tinned chopped tomatoes
- 2 tbsp Lemon juice
For the Marinade:
- Put the diced beef into a large mixing bowl and add the fat-free yoghurt, salt, cumin, coriander and turmeric.
- Stir it all together well, cover and leave in the fridge for at least 2 hours but preferably overnight.
For the Curry:
- Heat the cooking spray on a high heat on the hob in a large oven-proof bowl.
- Add the marinated beef and fry for around 5minutes until the outsides are browned, draining off any excess water and yoghurt bits.
- Add the onions, ginger, garlic, cardamom seeds and chillies and stir well.
- Leave to cook for 5 minutes until the onions are starting to soften.
- Add the coriander, cumin, turmeric, garam masala and pepper and stir thoroughly.
- Cook for a further 5 minutes, while preheating the oven to 150 degrees.
- Next, add the tomatoe puree, chopped tomatoes, stock and lemon juice, stir and bring to the boil.
- Place the lid on the dish and put in the oven.
- Leave to cook for 2-3 hours.
- Serve with rice for a healthy meal.
- Fat-free yoghurt can curdle slightly, so I try to drain off as much as I can with the water that comes off the beef while sealing at the start. This doesn’t affect the taste, but it gives you a nicer consistency at the end.
- Check every 30 minutes or so and if it seems to be too dry, add some water and stir in before returning to the oven.
- I cook mine for anything between 2 and 4 hours, all work fine, you just get softer meat the longer you leave it.
- This recipe would also work well in a slow cooker.