Beef Curry (Oamc)

Dairy Free
Health score
29%
Beef Curry (Oamc)
300 min.
12
673kcal

Suggestions

Ingredients

  • kg beef (I use gravy or shin beef)
  • cup beef stock (use beef granules + water)
  • 400 canned tomatoes diced canned ( 14 ounces)
  •  carrots peeled cut in chunks 1 cup)
  • teaspoon ground pepper 
  • teaspoon chili powder 
  • tablespoons curry powder (I use Clive of India)
  • 0.5 cup flour 
  • tablespoon herbs: rosemary mixed fresh (extra, chop just before using)
  • tablespoon herbs: rosemary mixed fresh (I use oregano, thyme and rosemary)
  •  garlic clove minced crushed ( or )
  • teaspoon ginger 
  • teaspoons ground mustard 
  • tablespoons cooking oil (for cooking)
  •  onion peeled quartered
  •  potatoes diced peeled cut into large pieces 1 1/2 cups)
  •  potatoes diced peeled cut into small pieces 1 1/4 cups)
  • 12 servings salt and pepper 
  • 0.5 kg skirt steak 
  • teaspoon sugar 
  • teaspoon sugar 
  • large sweet potatoes and into diced peeled ( and into large pieces 2 cups)
  • 0.1 cup worcestershire sauce 

Equipment

  • bowl
  • oven
  • pot
  • casserole dish
  • slotted spoon

Directions

  1. Preheat oven to 150 degree C (300 degree F).Peel and dice vegetables.
  2. Mix curry powder, mustard powder and sugar together.Trim and dice meats into large bit size pieces.Coat meat with seasoned flour (best way I found is to put flour in a large bowl and in batches put the meat in to be coated, shake of excess and cook that batch continue to all meat used).In a heavy duty pot (suitable for oven) put in oil (enough to cover bottom of pot) and over medium/high heat cook meat in batches to seal, set to one side, keep warm covered with alfoil or use a casserole dish with lid.Wipe pot clean (to get rid of burnt flour).
  3. Heat 2 tablepoons oil over medium high heat, cook potatoes and sweet potatoe for 10 minutes. Turn heat down to low.
  4. Remove potatoes with slotted spoon onto a plate and put to one side.
  5. Add more oil if required and turn heat up to medium/high and add onion and saute till soft. Turn heat to low.
  6. Remove with slotted spoon and add to potatoes.Over medium heat add curry powder, mustard powder and sugar mixture and the garlic cook till fragrant (about 1/2 to 1 minute).
  7. Add vegetables to curry mixture and cook for 2 to 3 minutes of medium/high heat.Now add the meat and mix well with the vegetables.
  8. Add carrot, beef stock, tomatoes, lancanshire (or worcestershire),fresh herbs, cayenne pepper, chilli powder and ginger powder.
  9. Mix well together.If meat and vegetables are not covered in liquid, top up with water and stir.Put lid on pot and put into oven for 3 - 4 hours, till meat is tender, stirring occassionally.Just before serving add extra tablespoon of fresh herbs (chop just before using).
  10. Serve with rice.

Nutrition Facts

Calories673kcal
Protein24.31%
Fat62.16%
Carbs13.53%

Properties

Glycemic Index
58.21
Glycemic Load
11.97
Inflammation Score
-10
Nutrition Score
31.008695586868%

Flavonoids

Apigenin
1.44mg
Luteolin
0.03mg
Isorhamnetin
0.46mg
Kaempferol
0.38mg
Myricetin
0.12mg
Quercetin
2.14mg

Nutrients percent of daily need

Calories:673.19kcal
33.66%
Fat:46.32g
71.26%
Saturated Fat:14.72g
91.98%
Carbohydrates:22.68g
7.56%
Net Carbohydrates:19.32g
7.03%
Sugar:4.97g
5.52%
Cholesterol:144.58mg
48.19%
Sodium:482.83mg
20.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.77g
81.53%
Vitamin A:5981.19IU
119.62%
Vitamin B12:4.45µg
74.24%
Zinc:10.13mg
67.53%
Vitamin B3:11.06mg
55.3%
Selenium:37.71µg
53.87%
Vitamin B6:1mg
49.97%
Phosphorus:399.93mg
39.99%
Iron:5.77mg
32.05%
Potassium:1056.62mg
30.19%
Vitamin B2:0.49mg
28.83%
Vitamin K:26.94µg
25.66%
Vitamin E:3.28mg
21.9%
Manganese:0.37mg
18.46%
Magnesium:69.28mg
17.32%
Vitamin C:13.71mg
16.62%
Copper:0.33mg
16.27%
Vitamin B1:0.24mg
16.03%
Vitamin B5:1.57mg
15.75%
Fiber:3.36g
13.43%
Folate:43.23µg
10.81%
Calcium:75.94mg
7.59%
Vitamin D:0.21µg
1.39%
Source:Food.com