Photo: Lily Banse
Beef chilli flash-fry with yoghurt rice
30 ingredients
2 hr + 30 min
Serves 4
openrecipes
This popular Goan flash-fry makes for a light, refreshing and healthy midweek meal.
Estimated Nutrition (whole recipe, rough)
793
Calories
41g
Protein
32g
Fat
89g
Carbs
Counts 15 of 20 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Rapeseed Oil | not in our table | 0 |
| Sunflower Oil | not in our table | 0 |
| Seed | not in our table | 0 |
| Asafoetida | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1½ tsp ground coriander
- 1½ tsp ground cumin
- ¼ tsp groud turmeric
- ½ tsp lime juice
- 200g-250g/7-9oz fillet steak
- 3 tbsp sunflower or rapeseed oil
- 15-20g/½oz-¾oz fresh root ginger
- 15-20g/½oz-¾oz garlic
- 1 onion
- ½ green pepper
- ½ red pepper
- 3-4 spring onions
- 55g/2oz plum tomatoes
- 1-2 green chillies
- 1 tsp chilli powder
- , to taste salt
- 2 tbsp chopped fresh coriander
- 2-3 tbsp sunflower oil
- 1 level tsp mustard seeds
- ½ tsp cumin
- 15-20 fresh curry leaves
- large pinch asafoetida
- 2 green chillies
- 1 tsp finely chopped fresh root ginger
- 1 small tomato
- ½ tsp lime juice
- 500g/1lb 2oz low-fat Greek-style yoghurt
- 1 tsp chopped fresh coriander
- 400g-500g/14oz-1lb 2oz basmati rice
- 2 tsp salt
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes