Slow Cooked Beef Madras Recipe

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 3 hours 35 minutes

材料

1 large onion (peeled and roughly chopped)

3 cloves garlic (peeled)

1 thumb-sized piece of ginger (peeled and roughly chopped)

2 tbsp ghee or sunflower oil

500 g (1.1 lbs) braising beef (cut into bitesize chunks)

1 tbsp ghee or sunflower oil

2 bay leaves

2 tbsp tomato puree (paste for USA)

½ tsp ground cinnamon

3 tbsp Madras hot curry powder

¼ tsp ground fenugreek

½ tsp tamarind paste

½ tsp salt

½ tsp black pepper

480 ml (2 cups) beef stock

420 ml (1 ¾ cups) passata

boiled basmati rice

naan bread

fresh coriander (cilantro, roughly chopped)

finely diced red onion

手順

Preheat the oven to 160C/320F (fan).

Place the onion, garlic, and ginger into a food processor and blend to a smooth paste.

Heat the ghee (or oil) in a large casserole pan over a medium-high heat.

Add the beef and cook, stirring a couple of times, until browned. This should take about 7-8 minutes.

Remove the beef from the pan with a slotted spoon and place in a bowl. Put to one side.

Add 1 tbsp of ghee (or oil) to the pan, then add in the onion paste mixture and bay leaves.

Cook for 5-6 minutes, stirring occasionally, until the onion starts to brown slightly at the edges of the pan.

Add in the tomato puree, cinnamon, Madras powder, fenugreek, tamarind paste, salt, and pepper.

Stir together and cook for 2-3 minutes, until the spices start to release their fragrance.

Add in the beef stock and passata, stir and bring to the boil, then add the beef (plus any resting juices) back to the pan.

Place a lid on the pan and place it in the oven for 3 hours, until the beef is tender. Check the beef a couple of times during the last hour of cooking and top up with a splash of boiling water if it’s starting to look dry.

Once cooked, serve the madras with basmati rice and/or naan bread, and top with fresh coriander and red onion slices.

栄養

• カロリー: 359 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 9 g
• 不飽和脂肪: 7 g
• コレステロール: 106 mg
• ナトリウム: 1119 mg
• 炭水化物総量: 18 g
• 食物繊維: 5 g
• 糖質総量: 8 g
• タンパク質: 31 g