Beef curry casserole is a medium hot, melt in your mouth curry which is only 350 calories per serving and is really simple to prepare. You just pop it into the oven for a couple of hours whilst you get on with doing other things. A perfect, easy healthy curry, ready and on the table with minimum effort.
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Beef Curry Casserole

Beef curry casserole is a medium hot, melt in your mouth curry which is only 350 calories per serving and is really simple to prepare.
Course Dinner
Cuisine Indian
Keyword beef curry
Prep Time 30 minutes
Cook Time 1 hour 30 minutes
Total Time 2 hours
Servings 2
Calories 350kcal
Author Neil

Ingredients

  • Low fat cooking spray
  • 400 g lean casserole beef trimmed and chopped into 3cm chunks. Seasoned with freshly ground pepper
  • 1 large onion, diced
  • 1 red chilli, deseeded and finely chopped
  • 2 green chillies, finely chopped
  • 3 cloves garlic, peeled and finely chopped
  • 1 inch piece of fresh ginger, peeled and finely chopped
  • 1 tsp cumin seeds
  • 1 tsp fenugreek seeds
  • 1/2 tsp paprika
  • 1 tbsp garam masala
  • 1/2 tsp turmeric
  • 200 g can chopped tomatoes half a standard size can
  • 200 ml cold water.
  • 2 tsp salt

Instructions

  • Turn on oven to 190C Fan.
  • Place the onion, chillies, garlic and ginger into a blender and blitz into a paste.
  • Spray the bottom of a casserole dish 5 times with the low fat cooking spray. Turn the heat on high, then lower to medium when the oil begins to bubble. Add the cumin and fenugreek seeds, stir them around so they begin to release their flavour, and add 1 tbsp. water.
  • Stir in the onion mixture and cook, stirring until lightly browned.
  • Add the paprika, garam masala and turmeric, cook, stirring well for 1 minute.
  • Add the bowl of the beef, brown it in the mixture.
  • Add the ½ tin of tomatoes, water and salt. Stir well for 2 – 3 minutes until well blended. Bring back to the boil.
  • Put in the oven and cook for 30 minutes, stir and check.
  • Cook for a further 30 minutes, or until the meat is tender. Then serve.
  • Serve with chapatti, naan breads or basmati rice.

Nutrition

Calories: 350kcal | Carbohydrates: 19.6g | Protein: 47.9g | Fat: 10.4g | Saturated Fat: 3.9g | Cholesterol: 132mg | Sodium: 2177.2mg | Fiber: 6.1g | Sugar: 7.7g | Vitamin A: 300IU | Vitamin C: 86.6mg | Calcium: 120mg | Iron: 7.6mg