1 tablespoon low fat natural yoghurt
2 teaspoons basic Indian curry powder
2 tablespoons water
450g lean rump steak, trimmed and cut into 1.5cm pieces
1/2 onion, chopped
1/2 teaspoon cumin seeds, toasted
1 1/4 cup basmati rice
1 cup salt reduced chicken stock
2 cups water, extra
200g canned chickpeas
1 tablespoon sultanas
1/3 cup toasted whole cashews
1 tablespoon toasted pine nuts
1/2 cup chopped coriander
1 Lebanese cucumber, finely diced
200g low fat natural yoghurt, extra
What to do:
In a large bowl mix together yoghurt, curry powder and water. Add the beef and marinate for 1-2 hours.
Heat a little cooking oil spray in a non stick frying pan over medium low heat. Cook the beef in batches, until just browned on the outside (but not cooked through). Remove and set aside.
Wipe out the pan and spray with cooking oil spray. Cook the onion and cumin seeds for 8-10 minutes or until well browned. Remove from heat.
Place the rice in a pan with the onion mixture, stock and extra water. Simmer until liquid is all absorbed.
Place meat on top of rice, along with chickpeas. Cover, remove from the heat and stand for 10 minutes. Stir meat and chickpeas through rice, with sultanas, nuts and coriander. Serve with cucumber yoghurt
Serves 6 – 10g nuts per serve (1/3 of a handful)
NUTRIENTS per serve – 6 serves (360g per serve)
Energy 1610kJ, Protein 25g, Fat 10g (Saturated fat 2g), Carbohydrate 46g, Sugars 6g, Fibre 3g, Sodium 265mg