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Old 15-01-2006, 11:15 PM posted to alt.food.diabetic
Pete Romfh
 
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Default REC: Indian Beef

While I learned this recipe in an Indian cooking class it's probably more
Pakistani in origin.

-= Exported from BigOven =-

Beef with Fennel and Nigella

A simple but stunning dish that showcases the simplicity of flavors.

Recipe By: Pete Romfh
Serving Size: 8
Cuisine: Indian
Main Ingredient: Beef
Categories: Low Sugar, Diabetic, Atkins-Friendly, Low Fat, Sauté, Simple -
Easy, Main Dish, Brunch

-= Ingredients =-
2 cups onion ; coarsely chopped
1 1/2 tablespoons ginger root ; peeled and minced
1 1/2 tablespoons garlic ; minced
3/4 cup cider vinegar
2 pounds stewing beef ; or lamb - cut into bite size pieces
1 1/2 teaspoons cayenne
2 teaspoons salt ; or to taste
2 tablespoons oil
3 tablespoons fennel seeds ; (saunf, coarsely ground)
2 teaspoon nigella seeds ; (kalaunji)
~~ tomatoes and lemon wedges ~~; Sliced for garnish

-= Instructions =-
1. In a food processor or blender, puree onions.

2. In a large saucepan, stir together pureed onions, ginger, garlic, and
vinegar. Add
meat. Mix well. Marinate in refrigerator for 1 hour.

3. Cover saucepan and bring to a boil over high heat. Reduce heat to
medium-low and
simmer 20 minutes.

4. Stir in cayenne and salt. Continue to cook until meat is tender and
liquid has almost
evaporated, 20-25 minutes. (If meat is cooked and there is still too much
liquid,
uncover and increase heat to evaporate excess). Stir carefully and do not
allow masala
to stick to bottom of pan.

5. In a small saucepan, heat oil over medium heat until very hot. Add fennel
and nigella
seeds. Sauté until seeds are aromatic, about 30 seconds. Pour over meat and
mix gently.

Serve w/ brown rice or Indian bread.

Adapted from recipe by Suneeta Vaswani

Each (3/4 cup) serving contains:
Cals: 342, FatCals: 224, TotFat: 25g
SatFat" 9g, PolyFat: 3g, MonoFat: 10g
Chol: 77mg, Na: 660mg, K: 494mg
TotCarbs: 8g, Fiber: 2g, Sugars: 2g
NetCarbs: 6g, Protein: 22g



** Recipe at: http://www.bigoven.com/recipe160405 **
** Easy recipe software. Try it free at: http://www.bigoven.com **

--
Pete Romfh, Telecom Geek & Amateur Gourmet.
http://www.bigoven.com/~promfh
promfh (at) hal-pc (dot) org



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