Healthier Slow Cooked Spicy Beef Curry (2024)

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By Nicky Corbishley

Beef and marinade:

• ▢ 1 kg (2.2 lbs) lean braising/casserole steak (cut into small chunks)
• ▢ 150 ml (3/4 cup) fat-free Greek yogurt
• ▢ 1 tsp salt
• ▢ 1 tsp cumin
• ▢ 1 tsp coriander
• ▢ 1 tsp turmeric

Curry:

• ▢ 10 sprays Frylight spray
• ▢ 1 large onion
• ▢ 2 tbsp ground coriander
• ▢ 1 ½ tbsp ground cumin
• ▢ 6 cardamom pods (sew them onto a piece of thread to keep them together – makes it easier to fish them out later)
• ▢ 1 tsp turmeric
• ▢ 2 tsp garam masala
• ▢ ½ tsp freshly ground black pepper
• ▢ 4 dried whole chillies
• ▢ 1 fresh red or green chilli (finely chopped)
• ▢ 3 garlic cloves (peeled and minced)
• ▢ 1 thumb-sized piece of ginger (peeled and minced)
• ▢ 2 tbsp tomato paste
• ▢ 500 ml (2 cups + 1 tbsp) beef stock (water plus 2 stock cubes or 2 tsp bouillon for gluten-free is fine)
• ▢ 400 g (14 oz) tin chopped tomatoes
• ▢ 1 tbsp lemon juice

To Serve:

• ▢ 1 small bunch fresh coriander roughly chopped
• ▢ ¼ red onion peeled and finely diced
• ▢ boiled basmati rice (235g cooked/75g dry rice per person)
• ▢ or cauliflower fried rice (for a low carb alternative)

• Place the beef and marinade ingredients into a medium-sized bowl and mix together until everything is combined. I like to use my hands to massage the yogurt into the beef. Cover with plastic wrap and place in the fridge to marinade for 1-2 hours (or overnight).

  1 kg (2.2 lbs) lean braising/casserole steak, 150 ml (3/4 cup) fat-free Greek yogurt, 1 tsp salt, 1 tsp cumin, 1 tsp coriander, 1 tsp turmeric

  See Also

  Spicy Beef and Cheese Empanadas

• Place a large frying pan (or the inside of your slow cooker if it can be used on the hob) over a high heat and spray with the frylight. Add in the beef and cook for 5-6 minutes until sealed. You'll probably notice watery liquid coming off the beef and marinade as you cook. Drain off most of it (otherwise you'll just be boiling the beef). It's fine to leave a little in there though.

  10 sprays Frylight spray

• Once the beef is sealed, add in the onion and turn the heat down to medium. Stir and cook for 4-5 minutes until the onion starts to soften.

  1 large onion

• Add in the coriander, cumin, cardamom, turmeric, garam masala, black pepper, whole and chopped chillies, garlic, and ginger. Cook for 3-4 minutes, stirring a few times until the spices start to release their aroma.

  2 tbsp ground coriander, 1 1/2 tbsp ground cumin, 6 cardamom pods, 1 tsp turmeric, 2 tsp garam masala, 1/2 tsp freshly ground black pepper, 4 dried whole chillies, 1 fresh red or green chilli, 3 garlic cloves, 1 thumb-sized piece of ginger

• Stir in the tomato paste, stock, chopped tomatoes, and lemon juice. Bring to a simmer, then transfer to your slow cooked and cook on high for 3-4 hours or low for 5-6 hours.

  2 tbsp tomato paste, 500 ml (2 cups + 1 tbsp) beef stock, 400 g (14 oz) tin chopped tomatoes, 1 tbsp lemon juice

• Once cooked, test and add salt and pepper if required. Serve over rice with some freshly chopped coriander.

  1 small bunch fresh coriander, 1/4 red onion, boiled basmati rice, or cauliflower fried rice

Make some healthy cucumber mint raita:

Grate 1/4 of a cucumber, squeeze out the excess juice and add to 3 tbsp fat-free Greek yogurt, a good pinch of salt and a small handful of chopped mint leaves. Stir and serve.

And how about some chopped tomato and onion salad:

Chop 10 cherry tomatoes into eighths. Chop 1/4 small white onion finely. Mix together with a small handful of chopped, fresh coriander (cilantro).

Can I make it in the oven or on the hob instead?

Yes, you could cook in the oven at 170C/325F for about 2.5 – 3 hours, or on a low heat, on the hob, with the lid on for 2-3 hours.

It’s a good ideas to check on it a couple of times in the last hour or so of cooking to ensure it doesn’t cook dry. If it is looking a little dry, you can add in a good splash of boiling water or hot stock.

Can I make this curry ahead?

Yes! you can make this curry, then cool, cover and refrigerate for up to two days. Reheat in a pan until piping hot throughout.

Can I freeze this beef curry?

Yes, any leftovers of this curry can be cooled, covered and frozen. Then defrost overnight in the refrigerator and reheated in a pan(stirring often) or microwave untilpiping hotthroughout.

What cut of meat is best for beef curry?

• Chuck steak(braising steak) – comes from the forequarter- Consisting of parts of the neck, shoulder blade, and upper arm.
  • It’s a tough but very flavorful cut of meat. It has a lot of connective tissue, which needs longslow cooking to break down and become tender. Cut into bite-size chunks for this curry.
• Silverside(bottom round) – comes from the hindquarter – just above the back leg
  • It’s aleaner, inexpensive cut of meat with little marbling. The lack of fat means it doesn’t have as much flavour as chuck steak, but you shouldn’t notice that due to the amount of flavour in the curry sauce and the fact the the beef is marinated before cooking. This cut is good for slow cooking, but must be cooked with plenty of moisture/liquid so doesn’t dry out and become tough.

Can I make this curry gluten free?

Yes! Make sure you usegluten free stock cubes (I like Kallo Gluten free beef stock cubes) and gluten free tomato paste.

Nutritional info is approximate, based on 6 servings of the curry only – without rice (add 274 cals per serving for rice – based on 75g dry/235g cooked rice per person).