Cape Malay curry is known for combining sweet and savoury flavours–using sweet spices like cinnamon and ginger, dried fruit (especially dried apricots), and savoury seasonings like garlic and onions. Though usually served with rice, this beef stew is also great over mashed potatoes or egg noodles.
1 ½ teaspoon ground turmeric
1 ½ teaspoon ground cumin
1 ½ teaspoon ground coriander
1 ½ teaspoon chilli powder
¾ teaspoon ground cinnamon
½ teaspoon salt
2 teaspoons canola oil
2 cups chopped onion
1 ½ tablespoon minced peeled fresh ginger
2 bay leaves
1 garlic clove, minced
1 pound beef stew meat, cut into bite-sized pieces
1 ¼ cups less-sodium beef broth
1 cup water
1 cup chopped green bell pepper (about 1 medium)
⅓ cup chopped dried apricots
⅓ cup apricot spread (such as Polaner All Fruit)
2 teaspoons red wine vinegar
¼ cup low-fat buttermilk
Directions / Instructions
Combine turmeric, cumin, coriander, chilli powder, cinnamon, and salt in a small bowl, stirring well.
Heat oil in a Dutch oven over medium-high heat. Add spice mixture; cook for 15 seconds, stirring constantly. Add onion; sauté for 2 minutes. Add ginger, bay leaves, and garlic; sauté 15 seconds. Add beef; sauté for 3 minutes. Add broth and the next 5 ingredients (through vinegar); bring to a boil. Cover, reduce heat and simmer for 1 1/2 hours. Uncover; discard bay leaves. Simmer 30 minutes or until beef is very tender. Remove from heat; stir in buttermilk.
Per Serving: 349 calories; calories from fat 30%; fat 11.5g; saturated fat 3.4g; mono fat 5.1g; poly fat 1.2g; protein 25.7g; carbohydrates 35.3g; fiber 3.9g; cholesterol 71mg; iron 4.3mg; sodium 396mg; calcium 77mg.