- 0:10 Prep
- 0:35 Cook
- 4 Servings
- Capable cooks
This low-fat and lower-GI beef pilaf is good served with a spoonful of thick natural yoghurt.
Ingredients
- 250g punnet cherry tomatoes
- 1 1/2 tablespoons olive oil
- 1 tablespoon mild curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 400g lean beef mince
- 1 cup Basmati rice, well rinsed
- 2 1/2 cups Massel salt reduced chicken style liquid stock
- 1/4 cup currants
- 3 green onions, thinly sliced
- 1/2 cup flat-leaf parsley leaves
Method
- Step 1Preheat oven to 180°C. Line a baking tray with baking paper. Place tomatoes on tray. Drizzle with 2 teaspoons oil and season with pepper. Roast for 20 to 25 minutes or until tomatoes collapse.
- Step 2Meanwhile, heat remaining oil in a large, heavy-based saucepan over medium-high heat. Add curry powder, cumin, cinnamon and mince. Cook, stirring with a wooden spoon, for 3 to 4 minutes. Stir in rice.
- Step 3Stir in stock and bring to the boil. Pour into a casserole dish. Cover and bake for 20 to 25 minutes or until liquid is absorbed.
- Step 4Stir in tomatoes, currants and green onions. Cover and stand for 5 minutes. Stir in parsley. Spoon into bowls. Serve.
Nutrition
1879 kj
Energy
14.1g
Fat Total
3.6g
Saturated Fat
3.4g
Fibre
28g
Protein
64mg
Cholesterol
487mg
Sodium
51.3g
Carbs (total)
All nutrition values are per serve
- Author: Kim Meredith
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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