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Beef and Vegetable Curry

29 Reviews
96% would make this recipe again

Preparation : 10 min Cooking : 30 min
420 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 tbsp canola oil 30 mL
1 onions, finely chopped 200 g
1 clove garlic, minced
460 g ground beef, lean, or extra-lean
1 1/2 tbsp curry powder 14 g
1/8 tsp ground cinnamon 0.4 g
1 tsp gingerroot, grated 4 g
1/2 tsp turmeric 2 g
1/8 tsp cayenne pepper 0.4 g
2 potatoes, peeled and diced 400 g
1 carrots, peeled and diced 100 g
1 2/3 cup canned tomatoes (diced) 400 g
1/2 cup water 125 mL
1 cup frozen peas 130 g
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a sauté pan over medium heat. Add the onion and garlic, then sauté 2-3 min, with stirring, until the onion softens, paying attention not to let the garlic burn.
  2. Add the meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour. Add the curry, other spices, and grated ginger. Cook 1 min.
  3. Add the potatoes, carrots, tomatoes, and water. Mix well. Bring to a boil, then reduce the heat, cover and simmer 30 min, or until the potatoes are done. Add water if necessary to maintain a moist environment.
  4. Stir in the peas and cook an additional 5 min Adjust the seasoning, then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (370g)

Amount

% Daily Value

Calories

420

Fat

19 g

30 %

Saturated 5.8 g
+ Trans 0.1 g

30 %

Cholesterol

60 mg

Sodium

210 mg

9 %

Carbohydrate

34 g

11 %

Fibre

6 g

23 %

Sugars

7 g

Protein

28 g

Vitamin A

79 %

Vitamin C

41 %

Calcium

8 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Source of  :
Calcium, Pantothenic Acid, Vitamin D
Good source of  :
Copper, Fibre, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin K, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Meat and Alternatives 3
Fats 3 ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

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Members' Reviews

29 Reviews (29 with rating only ) 96% would make this recipe again
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