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Curry
Mince (with reduced fat coconut
milk)
Please
note: In order to encourage the intake
of a wide variety of vegetables, in line
with HECs
Healthy
Eating
Tips,
Dr Kouris-Blazos has adapted many traditional
recipes on this website to increase the
amount and variety of vegetables in the
recipes. All recipes have been tested in
her kitchen and judged by her family (which
includes 2 primary school age children with
very fussy taste buds!)
My children love this recipe. I have adapted
it from a traditional Chinese recipe by
adding more vegetables and using reduced
fat coconut milk.
This
recipe freezes well. If you have only 2-4
people to cook for, freeze half of the sauce
for another day when you don't have time
to cook (or for when you don't feel like
cooking).
Ingredients
serves 6-8 (by Dr A Kouris-Blazos)
- 1 large onion, finely chopped
- 4 large cloves garlic, crushed
- 800g lean beef mince
- 1/2 cup chopped parsley
- 2 celery sticks + leaves, finely chopped
- 1-2 cups shredded white or purple cabbage
- 1 large red capsicum, chopped finely
- 320 ml light coconut milk (e.g Trident
55% less fat - contains 5.8% fat)
- 150 ml water
- 2 teaspoons vegetable stock powder (e.g
Massel)
- 1/2 teaspoon garam marsala (optional)
- 1 1/2 teaspoon curry powder (or more
if you like it hot!)
- 1/2 teaspoon garam marsala (optional)
- 1/2 teaspoon ground coriander seeds
(optional)
- 1 tablespoon olive oil
- iodised salt (end of cooking if needed)
Accompaniments: boiled pasta/noodles or
rice or mashed potatoes
Method
1.
Fry onion, garlic and spices in oil in a
wide saucepan.
2. Add mince and cook (stirring regularly)
until it is no longer pink
3. Add chopped vegetables.
4. Add stock cubes, water and coconut milk.
4.
Simmer for about 1 hour.
5. Serve with boiled/steamed long grain
low glycaemin index rice e.g doongara
('Clever rice') or boiled noodles or mashed
potatoes.
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