Indian beef, cashew, pine nut pilaf
Indian beef, cashew, pine nut pilaf
Ingredients
- 1 tbsp low fat natural yoghurt
- 2 tsp basic Indian curry powder
- 2 tbsp water
- 450g lean rump steak, trimmed and cut into 1.5cm pieces
- ½ onion, chopped
- ½ tsp cumin seeds, toasted
- 1¼ cup basmati rice
- 1 cup salt reduced chicken stock
- 2 cups water, extra
- 200g canned chickpeas
- 1 tbsp sultanas
- ⅓ cup toasted whole cashews
- 1 tbsp toasted pine nuts
- ½ cup chopped coriander
- 1 Lebanese cucumber, finely diced
- 200g low fat natural yoghurt (extra)
Method
- 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.
| Nutrients per serve | |
| Energy | 1610 kj |
| Protein | 25 g |
| Fat | 10 g |
| Saturated fat | 2 g |
| Carbohydrate | 46 g |
| Sugars | 6 g |
| Dietary fibre | 3 g |
| Sodium | 265 mg |
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