Curried beef potato
Take 4 large evenly shaped potatoes about 300g each. Clean them if necessary and pat the skin dry with paper towel. Pierce the potatoes a few times wiht a small sharp knife and place directly on the shelf of a preheated hot (210oC or 415oF) oven and bake for at least 1 hour (or 1.5 hr for really crispy skins). When the potatoes are cooked, cut a cross in the top of each one, pull apart, and spoon heated curry over the top.
To make the curry:
Spray a nonstick frying pan with oil and heat. Cook 1 finely chopped small onin over medium heat for 2 minutes or until just soft. Add 200g lean beef mince and cook for 5 minutes or until browned, breaking up lumps with a wooden spoon. Stir in 2 teaspoons curry powder, 1 finely choopped tomato, 1 grated zucchini and 1 tablespoon tomato paste. Cook, stirring, for another 3 minutes. Spoon the meat over the potatoes and top with a dollop of low-fat natural yoghurt.
| ANALYSIS per serve |
2
|
4
|
|---|---|---|
| Energy kJ (Cal) |
2652 (633)
|
1326 (317)
|
| Carbohydrate (g) |
93
|
46
|
| Protein (g) |
41
|
21
|
| Fat (g) |
10
|
5
|
| Iron, Vitamin C, Zinc, Fibre |
Preparation time: 15 minutes
Cooking time: 60-90 minutes
Serves: 2-4
