By Linda Gassenheimer
From Tribune News Service
Fragrant spices add great flavor to this easy beef curry dinner. The combination of tender beef, diced tomatoes and coconut milk creates a delicious and comforting meal. It’s served over basmati rice. This is a type of long-grain aromatic white rice. Happily, it’s available in a microwave version, which means you can make the side dish in minutes and there’s no pot to wash.
A hint about the curry powder for this dish. The curry powder sold in supermarkets is a blend of about 15 herbs, spices and seeds. This type of powder loses its flavor quickly. If you have curry powder that is more than 6 months old, buy a new one. It will add more flavor to the dish.
Helpful Hints
- You can use 4 crushed garlic cloves instead of 2 teaspoons minced garlic.
- You can use chopped sweet onion instead of frozen chopped onion.
- A quick way to defrost the peas and onion is to place them in a sieve and run hot tap water over them.
- Brown rice can be used instead of basmati.
Countdown
- Prepare all ingredients.
- Make Rice.
- Make curried beef.
Shopping List:
To buy: 3/4 pound grass-fed tenderloin, 1 package frozen diced onion, 1 bag frozen peas, 1 jar minced garlic, 1 small bottle curry powder, 1 small bottle ground turmeric, 1 small bottle ground cumin, 1 can reduced sodium canned diced tomatoes, 1 can lite coconut milk and 1 package microwaveable basmati rice.
Staples: canola oil, salt and black peppercorns.
Curried Coconut Beef
Ingredients
- 3/4 pound grass-fed tenderloin
- 2 teaspoons canola oil (or substitute)
- 1 cup frozen diced onion
- 2 teaspoons minced garlic
- 1 tablespoon mild curry powder
- 1/2 teaspoon ground turmeric
- 1 cup reduced sodium canned diced tomatoes
- 1 cup light coconut milk
- Salt and freshly ground black pepper
Directions
Cut beef into 3/4-to-1-inch pieces. Heat oil in a large nonstick skillet over medium-high heat. Add the beef and brown for about 1 minute turning them over as they brown. Remove to a plate. Add the onion, minced garlic, curry powder and turmeric and saute 1 minute, mixing spices together. Add tomatoes with their juice. Stir to combine all ingredients. Add the coconut milk and salt and pepper to taste. Mix well for 1 minute. Return beef to the skillet and toss in the sauce 1 minute to warm through. Divide in half and serve over the rice on two dinner plates.
Yields 2 servings.
Per serving: 420 calories (48 percent from fat), 22.6 g fat (11.2 g saturated, 7.3 g monounsaturated), 84 mg cholesterol, 39.9g protein, 18.9g carbohydrates, 5.7 g fiber, 150 mg sodium.
Spiced Rice
Ingredients
- Microwaveable basmati rice to make 1 1/2 cups
- 1 teaspoon ground cumin
- 1 cup frozen peas, defrosted
- 1 teaspoon canola oil
- Salt and freshly ground black pepper
Directions
Cook rice according to package instructions. Measure 1 1/2 cups and save any remaining rice for another meal. Add cumin and peas and mix well. Add salt and pepper to taste. Divide in half and place on 2 dinner plates.
Yields 2 servings.
Per serving: 240 calories (16 percent from fat), 4.2 g fat (0.6 g saturated, 2.2 g monounsaturated), no cholesterol, 6.4 g protein, 44.4 g carbohydrates, 4.8 g fiber, 11 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com. Copyright 2023 Tribune Content Agency, LLC
