Indian beef curry
2 cups rice
olive or canola oil spray
1 onion, chopped
1 tsp ground coriander
2 tsp ground cumin
2 tsp ground turmeric
1 tsp minced garlic
500g lean beef, cut into cubes
400g can crushed tomatoes
1 cup MAGGI Real Beef Stock
1 zucchini, sliced
1 cup sweet potato, diced
150g green beans, cut into 4cm lengths
2 tbs chopped fresh coriander
Cook rice according to packet instructions. Spray a non-stick saucepan with oil and cook the onion, spices and garlic over medium heat for 2-3 minutes or until onion is golden. Add the beef and cook for 3-5 minutes or until brown. Add tomatoes and stock, reduce heat to low and simmer for 10 minutes. Add zucchini and sweet potato and simmer for a further 15-20 minutes or until tender. Add beans for the last 5 minutes of cooking. Sprinkle with coriander, if desired, and serve with rice.
| ANALYSIS |
High Fuel
4
|
Low Fuel
6
|
|---|---|---|
| Energy (kJ) |
2599
|
1733
|
| Protein (g) |
42
|
28
|
| Fat (g) |
8
|
6
|
| Carbohydrate (g) |
91
|
61
|
| Iron, Vitamin C |
Serves: 4-6
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
