Monday, March 15, 2010

Doug's Beef Curry

Just before the holidays last year I was asked to review and make any changes to a very well loved curry recipe by a forum friend to his favorite curry dish. Doug, I promised you I would add it to my list and get the job done and am happy to say that I finally have. I think you gave me a wonderful recipe to begin with and all I did was to tweak it a little bit here and there to reduce those carbohydrates. I think that the original intent and flavor of the recipe is still intact and it is absolutely delicious. The beef is tender and the sauce is thick and rich with a kick of curry and a mellow sweetness. Thank you for presenting me with the challenge and I look forward to any new challenges that may be presented. I hope you enjoy.

Doug's Beef Curry


1 pound round steaks, cut into 4 portions
1 egg, lightly beaten with 1 Tbsp. water'
1/4 cup almond flour
1 Tbsp. canola oil
1 1/2 cups onion, sliced
1/4 cup Splenda
2 tsp. molasses
2 Tbsp. curry powder (your favorite kind)
1 Tbsp. Worcestershire sauce
2 cups low sodium beef broth
3/4 cup tomato, diced (no salt canned is fine)
salt and pepper
vegetable spray

Beat the egg with the water in a wide bowl. Place the almond flour on a dish. Season each with salt and pepper if desired. Dip the beef into the egg and let the excess drip off. Lightly dredge it in the crumbs and set aside.
Preheat a large saute pan on medium high heat, add the canola oil and arrange the beef in the pan. Saute to brown on each side, carefully turning once with a spatula. Remove and reserve.

Remove the same saute pan from the heat and lightly coat with vegetable spray. Reduce the heat and add the onion, Splenda and molasses. Slowly cook until soft and caramelized, about 10 to 15 minutes, stirring occasionally. Stir in the curry powder and continue to cook for about 2 or 3 minutes to allow the curry to bloom. Add the rest of the ingredients, except the beef, increasing the heat again and bring to a simmer.

When the sauce has begun to simmer arrange the beef back in the pan and cover with some of the onion and tomato. Reduce heat and allow to slowly simmer for 1 to 1 1/2 hours, until the sauce is thick with little liquid and the beef is tender.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 295.1
Total Fat 13.2 g
Saturated Fat 2.5 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.4 g
Cholesterol 117.8 mg
Sodium 449.1 mg
Potassium 790.1 mg
Total Carbohydrate 14.8 g
Dietary Fiber 3.3 g
Sugars 4.1 g
Protein 31.5 g

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