Beef Massaman Curry
A delicious, hearty and nutritious Massaman curry that has been adapted to make it healthier and lower in calories and fat.
Ingredients
- 800g (1.7lb) beef rump/ chicken breast pieces
- 800g (1.7lb or 6 cups) cauliflower rice
- 400g (14oz or 3 cups) carrots chopped
- 400g (14oz or 2 cups) green beans chopped
- 500g (17.6oz or 2 cups) coconut milk
- 120g (4.2oz or 1 cup) cashew nuts (unsalted)
- 3 stalks of lemon grass chopped (only use the bottom half)
- 120g (4.2oz or 1 cup) shallot finely chopped
- 60g (2oz) ginger (skin removed)
- 2 tbsp fish sauce
- 4 garlic cloves
- 1 tsp mustard seeds
- 2 tsp cumin seeds
- 2 tsp coriander seeds
- 2 tsp Ceylon cinnamon
- 1 tsp cardamon
- 2 tsp chilli powder
- 1/2 white pepper
- 1/2 tsp ground cloves
- 1/4 tsp ground nutmeg
- 1 tbsp coconut oil
- 20g (0.7oz) finely shopped coriander leaves
- 100ml (⅓ cup) boiling water
Instructions
- Always try use organic ingredients where possible
- Add the lemon grass, ginger, peeled garlic cloves and all the spices to a pestle and mortar and crush finely.
- Fry the shallots and the spice mixture from the pestle and mortar in a a wok with coconut oil and fry over medium heat.
- Add the vegetables, fry for 5 more minutes, then add the coconut milk, fish sauce and meat/chicken breast pieces, and simmer for 10-15 minutes until cooked.
- Boil the cauliflower rice with 100ml or ⅓ cup boiling water for 5 minutes and then drain the water
- Serve the meat on top of the cauliflower rice, sprinkled with cashew nuts and chopped coriander leaves.
Notes
This dish is a healthier, high-fibre, vegetable-packed (3 portions of veg per serving) and lower-carbohydrate spin on the traditional curry, which is usually served with baby potatoes and jasmine rice, and is a lot richer and higher in calories.
If you would prefer a heartier curry, you could replace the beef rump with stewing beef (chuck), add baby potatoes and cook for another 2 hours, adding the carrots and green beans in the last 15 minutes to try preserve the nutrients. Try to use organic ingredients where possible, and if you are unable to get organic veg, let them soak in a mixture of vinegar and water (1:4 parts) for 10 minutes.
Also, try to use extra virgin coconut oil for cooking. Coconut oil is a very stable oil (this is why it is hard at room temperature), that does not easily oxidise and become damaged with heat (like other vegetable oils), making it a healthier choice to cook with. This curry is also packed with spices, not only making it a great warming dish for colder nights, but also being packed with antioxidant and anti-inflammatory properties. The dish supplies almost 100% of the daily required zinc and two-thirds the vitamin A, making it an immune-boosting bowl of goodness.
Approximate micronutrient info per serving:
Vitamins
B1 (Thiamine) - 0.3mg (24%)
B2 (Riboflavin) - 0.3mg (25%)
B3 (Niacin) - 8.5mg (61%)
B5 (Pantothenic Acid) - 1.0mg (19%)
B6 (Pyridoxine) - 0.9mg (67%)
B12 (Cobalamin) - 1.4µg (58%)
Folate - 53.7µg (13%)
Vitamin A - 446.7µg (64%)
Vitamin C - 13.4mg (18%)
Vitamin D - 28IU (5%)
Vitamin E - 1.4mg (10%)
Vitamin K - 47.5µg (53%)
Minerals
Calcium - 206mg (21%)
Copper - 0.6mg (66%)
Iron - 6.4mg (35%)
Magnesium - 135.7mg (42%)
Manganese - 4.5mg (250%)
Phosphorus - 386.7mg (55%)
Potassium - 1188.6mg (46%)
Selenium - 36.6µg (66%)
Sodium - 492.8mg (33%)
Zinc - 7.2mg (90%)
% RDI based on an adult female
Nutrition Information:
Yield: 6 Serving Size: 428g (15oz)Amount Per Serving: Calories: 585kcalTotal Fat: 36.3gNet Carbohydrates: 22.7gFiber: 11.5gProtein: 35g
