Nutrition Analysis

This is a very nutritious dish, with high energy, great biological value protein, complex carbohydrates and fat with a very good ratio of saturated to unsaturated fatty acids (32% : 68%). It is a great source of haem iron (81% RDI), zinc as well as vitamins B12 and thiamin. Its sodium content may be of concern for those with high blood pressure or heart diseases. Yet, this dish is suitable for people with lactose or gluten intolerance.

Method

Beef Madras

1. 1. Heat the oil large frying pan, then add the cardamoms and cinnamon. Fry for 1 minute.
2. 2. Tip in the onions and fry for 1 minute.
3. 3. Add the beef, followed by the chilli and garlic and fry on a medium heat for 4 minutes.
4. 4. Then add the turmeric, cumin and coriander and stir for another minute.
5. 5. Mix the tomato puree with 150ml hot water from the kettle and add to the pan. Cook for 3 minutes.
6. 6. Mix in the ginger and sprinkle over the garam masala.

Basmati Rice

While preparing the beef madras, boil the basmati rice using a rice:water ratio of 1:2 e.g. 600g basmati in 1.2L of water.
When the water starts boiling lower the heat, simmer for 12 - 15 minutes before turning off the heat. Then remove rice from heat and stand covered, for another 5-10 minutes, until you're ready to serve. The rice should have absorbed all the water and will just need fluffing up with a spoon.
Serve the basmati rice on a plate, then the beef madras and garnish with some green salad and cherry tomatoes as shown in the picture.