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  • Writer's picturebehappyowls

Bev's Beef & Bone Curry

2,655 calories total, how many servings depends on your appetite! 5 = 531 calories


Using This is my favourite curry ever, it's just the right heat for me, of course you can play with the heat in yours, make it as mild or hot as you like.


Ingredients

60ml (4tbsp) vegetable oil (470 cals)

5-10cm cassia bark

3 green cardamoms (split)

3 cloves

1-1.25 level tbsp cumin seeds

1.5 tbsp ginger garlic paste (jarred or frozen) (15 cals)

2 large onions, roughly chopped. (80 cals)


1kg stewing Beef (1850 calories) and some beef bones (I’ve used ribs, neck, shin, any kind of stew beef with bones will cook good). Chop them into medium sized chunks, keeping the bone where possible. A good butcher will do this for you. I’ve also used stewing beef with a marrowbone cut up, then I just remove the bone at the end but scoop all the marrow out and stir it into the curry.


3 large fresh tomatoes, roughly chopped. (60 calories)

2-3 tbsp double concentrate tomato puree (1SP) (18 calories)

A handful of fresh coriander stalks and a good handful of fresh coriander leaves, finely chopped (20 calories)

and 2-3 fresh green/red chillies, sliced. Stir well (10 calories)

Add 1.25 tbsp methi (25 calories)

2tsp salt

1.25 tsp garam masala (15 calories)

2 tsp turmeric (16 calories)

2tsp paprika (12 calories)

2 tsp curry powder (e.g. mild madras) (14 calories)

4tbsp natural yogurt (60 calories)


Instructions

Put a large cooking pot on a medium high heat and add 60ml (4tbsp) vegetable oil, then add 5-10cm cassia bark, 3 green cardamoms (split), 3 cloves & 1-1.25 level tbsp cumin seeds. Cook for 30-45 seconds, stirring frequently. Get the cumin sizzling and crackling.


Add 1.5 tbsp ginger garlic paste (I used frozen), fry for a minute stirring often, until the sizzling of the past subsides and it starts to brown.


Add 2 large roughly chopped onions. Stir and continue cooking for 10 – 15 minutes, or until the onion has turned brown around the edges. Stir frequently, making sure the tasty caramelised bits that stick to the bottom of the pan are mixed back into the curry.


Add a little extra oil or water if the mixture seems too dry, and to help stop the onions burning.


Add the meat and bones, continue frying for a few minutes, stirring frequently until the meat is sealed and lightly browned, don't worry if it isn't all sealed, I never do! You can add a splash of water to deglaze the pan and mix in the delicious, caramelised bits back in.


Add 3 large fresh tomatoes, roughly chopped,

2-3 tbsp double concentrate tomato puree,

a handful of fresh coriander stalks, finely chopped

and 2-3 fresh green/red chillies, sliced. Stir well


Next add 1.25 tbsp methi,

2tsp salt,

1.25 tsp garam masala,

2 tsp turmeric,

2tsp paprika &

2 tsp curry powder depending on your heat preference, I’m a mild madras kind of girl!


Mix well and turn the heat down to very low and cover.


Leave to simmer very low and slow for 60-90 minutes or longer until the bones have released their flavour and the meat is tender.


Remove the lid 15 minutes before the end of cooking to allow the sauce to reduce and become very thick, there’s no need to add any extra water, as the meat will release plenty. Add 4tbsp natural yogurt and a good handful of fresh coriander leaves and cook for a final 5 minutes.


For extra calories: serve with chapati, naan bread, rice or chips, watch out for loose bits of bone and the whole spices, I remove the cassia bark and bones before serving.


Put it in foil dishes and you'd fool anyone it was a real takeaway!


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