Beef Masala

Serves 4

Per serving 207 kcal, 4.9g fat
Prep. time 15 mins
Cooking time 60 mins

Ingredients:
450g (1lb) lean stewing steak
1 red onion, finely chopped
2 garlic cloves, crushed
few drops light soy sauce
1 tbsp chopped fresh thyme
1 tbsp madras curry powder
2 x 400g cans chopped tomatoes
1 beef stock cube
6 cardamom pods, seeds removed
2–3 tbsps low-fat natural yogurt
salt and freshly ground black pepper
chopped fresh coriander to garnish.

Method

Preheat a non-stick frying pan.
Chop the steak into cubes.
Add the onion and garlic to the pan and dry-fry until the onion starts to colour.
Add the beef and soy sauce to the pan. Stir in the thyme and curry powder. Add the tomatoes, stock cube and cardamom seeds and stir well. Allow to simmer gently until the meat is tender and the sauce has reduced.
Spoon into a serving dish, drizzle with the yogurt and sprinkle with the coriander.
Serve with boiled rice, mango chutney and additional yogurt flavoured with fresh mint.

Chef's tip: Adding a little soy sauce when dry-frying beef enhances the flavour and prevents the meat from drying out.