Thai red beef and pumpkin curry
Time to make: 2 hrs 30 mins
( Hands-on time: 15 mins )
Total cost: $ 25.26 / $ 4.21 per serve
(at time of publication)
Nutrition Info.(per serve)
- oil spray
- 600g lean beef chuck steak, trimmed, diced
- 1 medium-sized red onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons Thai red-curry paste
- 3 teaspoons finely chopped fresh lemongrass
- 1 1/2 cups liquid no-added-salt beef stock
- 600g pumpkin, peeled, cut in 3cm chunks
- 200g green beans, trimmed, cut in 3cm pieces
- 3 cups small broccoli florets
- 1/4 cup light coconut milk
- 4 cups cooked brown rice, to serve
- 1/4 cup fresh coriander, to serve
Total fat 11g
Saturated fat 4g
Dietary fibre 7g
1 Spray the base of a large heavy-based saucepan with oil and set over a high heat. Add beef and cook, stirring, for 5 minutes or until browned. Transfer to a plate and set aside. Re-spray saucepan with oil and set over a medium heat. Add onion and cook, stirring, for 5 minutes or until soft. Add garlic, curry paste and lemongrass. Cook, stirring, for 1 minute.
2 Return beef to saucepan and add stock. Bring to the boil. Reduce heat, cover and simmer for 1½-2 hours or until beef is very tender. (You can cook beef for up to 3 hours, if preferred.) Add pumpkin for the last 30 minutes of cooking. Add beans and broccoli for the last 3 minutes of cooking. Remove from heat and stir coconut milk through curry.
3 Place rice in bowls, top with curry, sprinkle with fresh coriander and serve.
Make it gluten free: Check curry paste and stock are gluten free.
- At the end of step 2, place curry in a plastic container and freeze (for up to 2 months). Place rice in a plastic bag and freeze (for up to 1 month). To thaw, transfer curry and rice to fridge overnight. Heat curry in saucepan until boiling hot and microwave rice.
- Freeze for up to one month.
Making the most of your freezer saves you time and money. Remember:
- Label and date food when you freeze it to know its life span.
- Keep food well wrapped to reduce freezer-burn risk.
- Discard items that display signs of freezer-burn, along with any UFOs (unidentified frozen objects!). They could be dangerous to your health.
- Freeze leftovers in single-serve portions to make them easier to thaw and reheat.
Hanu de Jong
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