Beef Curry with Toasted Spices

Photography: Becky Luigart-Stayner; Styling: Jan Gautro

You can also prepare this recipe with cubed leg of lamb. Fenugreek seed is a common spice in Indian food. Find it at an ethnic grocery such as World Market, or order online at www.americanspice.com.

Yield: 12 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 262
  • Calories from fat: 38%
  • Fat: 11g
  • Saturated fat: 3.9g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 0.5g
  • Protein: 27.6g
  • Carbohydrate: 12.9g
  • Fiber: 2.1g
  • Cholesterol: 79mg
  • Iron: 4.1mg
  • Sodium: 440mg
  • Calcium: 118mg

Ingredients

  • Beef:
  • 1 tablespoon Homemade Curry Powder
  • 1 1/2 teaspoons salt
  • 2 teaspoons freshly ground black pepper
  • 3 1/2 pounds beef stew meat, trimmed and cut into bite-sized pieces
  • Toasted spices:
  • 2 tablespoons coriander seeds
  • 1 tablespoon cumin seeds
  • 2 teaspoons fenugreek seeds
  • 3 whole cloves
  • 1 (1-inch) cinnamon stick, broken
  • 2 dried hot red chiles
  • 3 bay leaves
  • 2 tablespoons sugar
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon salt
  • Remaining ingredients:
  • 1 tablespoon olive oil, divided
  • 3 cups vertically sliced onion
  • 3 tablespoons minced peeled fresh ginger
  • 1/4 cup minced garlic
  • 2 tablespoons Hungarian sweet paprika
  • 2 cups plain low-fat yogurt
  • 1 1/2 cups low-salt beef broth
  • 1 cup chopped red bell pepper
  • 1/2 cup minced fresh cilantro stems
  • 1/2 cup tomato puree

Preparation

  1. To prepare beef, combine first 3 ingredients; rub evenly over beef. Cover and chill 2 hours, tossing occasionally.
  2. To prepare toasted spices, heat a nonstick skillet over medium-high heat. Add coriander and next 6 ingredients (coriander through bay leaves); cook 1 minute or until fragrant, shaking pan constantly. Place coriander mixture, sugar, cardamom, and 1/4 teaspoon salt in a spice or coffee grinder, and process until finely ground.
  3. Heat 1 1/2 teaspoons oil in Dutch oven over medium-high heat. Add half of beef mixture; sauté 5 minutes or until browned on all sides. Remove from pan with a slotted spoon. Repeat procedure with remaining oil and beef mixture; remove from pan. Reduce heat to medium. Add onion and ginger to pan; cook 6 minutes or until onion is tender, stirring occasionally. Add the toasted spice mixture, garlic, and paprika; cook 1 minute, stirring constantly. Add beef, yogurt, and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour and 30 minutes or until the beef is tender.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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