BEEF KOFTA CURRY

Name: BEEF KOFTA CURRY
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Asian, Indian
Ingredients: low-calorie cooking spray; 1 onion, peeled and diced; 3 garlic cloves, peeled and crushed or grated; 1 tbsp curry powder; 1 tbsp tomato puree; 750ml beef stock (2 beef stock cubes dissolved in 750ml boiling water) 225g butternut squash, peeled and chopped 400g 5%-fat minced beef 10g fresh coriander, chopped; sea salt and freshly ground black pepper; 75g fat-free natural yoghurt; 50g uncooked rice per portion, cooked according to packet instructions (+ 173 kcal per 125g cooked serving)

5 steps

Prep:10minCook:35min

10 MINS | 35 MINS | SERVES 4 Everyone loves a good curry. Cooking one from scratch means you can still indulge in a Friday-night curry without having to worry about the indulgence. This recipe, using lean minced beef made into meatballs, takes the same amount of time as it would to wait for your curry house to deliver, and tastes absolutely amazing. The perfect Fakeaway. F GF use GF stock cubes PER SERVING: 201 KCAL 12G CARBS HOW to BATCH Cool within 2 hours of cooking, then divide the cooked recipe into individual servings (roughly three kofta per portion) and freeze immediately. Find detailed guidelines on reheating on page 11.

Updated at: Fri, 30 Aug 2024 18:18:09 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories128.1 kcal (6%)

Total Fat1.8 g (3%)

Carbs21.7 g (8%)

Sugars3.8 g (4%)

Protein7.6 g (15%)

Sodium547.1 mg (27%)

Fiber2.4 g (8%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low-calorie cooking spray

1onion

peeled and diced

3garlic cloves

peeled and crushed or grated

1 Tbspcurry powder

1 Tbsptomato puree

750mlbeef stock

2 dissolved in 750ml boiling water eled and chopped % fat minced

225gbutternut squash

10gfresh coriander

chopped

sea salt

freshly ground black pepper

75gfat-free natural yoghurt

TO ACCOMPANY (optional)

50grice

uncooked, per portion, cooked according to packet instructions + 173 kcal per 125g ser

Instructions

Step 1

Spray a saucepan with low-calorie cooking spray, add the diced onion and cook over a medium heat for 4–5 minutes until it is soft and beginning to brown. Add two-thirds of the garlic and the curry powder and continue cooking for 1 minute, allowing the flavour of the spices to be released. Add the tomato puree, stir well, then add the stock. Add the butternut squash, stir and bring to the boil. Reduce the heat and simmer for 20–25 minutes.

Step 2

Meanwhile, make the meatballs. Place the minced beef in a bowl with the remaining garlic and half the chopped coriander and season with salt and pepper. Mix well, then divide into twelve even pieces and roll into balls.

Step 3

Spray a wok or a frying pan with low-calorie cooking spray. Add the meatballs to the pan and fry over a medium–high heat, turning frequently, for 5–10 minutes, until the meatballs are browned on all sides and cooked through. Place to one side.

Step 4

When the butternut squash is soft, remove from the heat and blitz the mixture with a stick blender until smooth.

Step 5

Pour the sauce into the pan with the meatballs, stir well, cover and simmer for 5 minutes. Remove from the heat, stir in the yoghurt and the remaining coriander, and serve.