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Indian beef, cashew, pine nut pilaf

Indian beef, cashew, pine nut pilaf
Dinner, Lunch, Side Dishes

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SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
30 minutes

Ingredients

  • 1 tbsp low fat natural yoghurt
  • 2 tsp basic Indian curry powder
  • 2 tbsp water
  • 450 g lean rump steak, trimmed and cut into 1.5cm pieces
  • ½ onion, chopped
  • ½ tsp cumin seeds, toasted
  • cup low GI rice
  • 1 cup salt reduced chicken stock
  • 2 cups water, extra
  • 200 g canned chickpeas
  • 1 tbsp sultanas
  • cup toasted whole cashews
  • 1 tbsp toasted pine nuts
  • ½ cup chopped coriander
  • 1 Lebanese cucumber, finely diced
  • 200 g low fat natural yoghurt (extra)
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Method

  • In a large bowl mix together yoghurt, curry powder and water. Add the beef and marinate for 1-2 hours.
  • Heat a little cooking oil spray in a non-stick frying pan over medium low heat. Cook the beef in batches, until just browned on the outside (but not cooked through). Remove and set aside.
  • Wipe out the pan and spray with cooking oil spray. Cook the onion and cumin seeds for 8-10 minutes or until well browned. Remove from heat.
  • Place the rice in a pan with the onion mixture, stock and extra water. Simmer until liquid is all absorbed.
  • Place meat on top of rice, along with chickpeas. Cover, remove from the heat and stand for 10 minutes. Stir meat and chickpeas through rice, with sultanas, nuts and coriander. Serve with cucumber yoghurt.

Notes

Recipe courtesy of Nuts for Life.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Carbohydrates: 46g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Sodium: 265mg | Fiber: 3g | Sugar: 6g
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